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 |
| Fiber · per 100 g | 3.0 g | 14.5 g |
| Energy · per 100 g | 384 kcal | 387 kcal |
| Protein · per 100 kcal | 2.6 g | 3.3 g |
| To hit 30 g protein | 300 g · 1152 kcal | 233 g · 900 kcal |
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.