USDA-derived comparison
Dark Chocolate vs Popcorn (Air-Popped)
Dark Chocolate leads for Iron, Magnesium and Potassium; Popcorn (Air-Popped) answers with Fiber and Folate.
Who each is for: Choose dark Chocolate for iron and magnesium. Choose popcorn (Air-Popped) for fiber and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Dark Chocolate
Typical serving: 2 squares (20g)
21/100
Popcorn (Air-Popped)
Typical serving: 3 cups (24g)
17/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Dark Chocolate | Popcorn (Air-Popped) |
|---|---|---|
| Calories | 598 kcal | 387 kcal |
| Protein | 8 g | 13 g |
| Carbs | 46 g | 78 g |
| Fat | 43 g | 5 g |
| Fiber | 11 g | 15 g |
| Sat fat | 25 g | 1 g |
| Sodium | 20 mg | 8 mg |
| Potassium | 715 mg | 329 mg |
| Calcium | 73 mg | 7 mg |
| Iron | 11.9 mg | 3.2 mg |
| Magnesium | 228 mg | 144 mg |
| Zinc | 3.3 mg | 3.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0.3 µg | 0 µg |
| Folate | 0 µg | 31 µg |
Servings differ: 2 squares of dark chocolate is about 20g, 3 cups of popcorn (air-popped) about 24g. Scale accordingly before deciding anything on the 100g basis alone.
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