Pretzels (hard) vs Popcorn (air-popped)
Both count toward 30 plants a week.
| Pretzels (hard) | Popcorn (air-popped) | |
|---|---|---|
| Protein · per 100 g | 10.0 g | 12.9 g |
| Carbs · per 100 g | 80.4 g | 77.8 g |
| Fat · per 100 g | 2.9 g | 4.5 g |
| Fiber · per 100 g | 3.4 g | 14.5 g |
| Energy · per 100 g | 384.0 kcal | 387.0 kcal |
| Protein · per 100 kcal | 2.6 g | 3.3 g |
| To hit 30 g protein | 299 g · 1147 kcal | 232 g · 897 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Popcorn (air-popped) delivers 1.3× the protein per calorie of Pretzels (hard) (3.3 g vs 2.6 g per 100 kcal).
More protein / 100 g: PopcornMore fiber / 100 g: PopcornLighter per 100 g: PretzelsSmaller 30 g portion: Popcorn
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.