Rice cake (plain) vs Popcorn (air-popped)
Both count toward 30 plants a week.
| Rice cake (plain) | Popcorn (air-popped) | |
|---|---|---|
| Protein · per 100 g | 7.0 g | 12.9 g |
| Carbs · per 100 g | 78.0 g | 77.8 g |
| Fat · per 100 g | 6.1 g | 4.5 g |
| Fiber · per 100 g | 2.1 g | 14.5 g |
| Energy · per 100 g | 405.0 kcal | 387.0 kcal |
| Protein · per 100 kcal | 1.7 g | 3.3 g |
| To hit 30 g protein | 429 g · 1736 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 1.9× the protein per calorie of Rice cake (plain) (3.3 g vs 1.7 g per 100 kcal).
More protein / 100 g: PopcornMore fiber / 100 g: PopcornLighter per 100 g: PopcornSmaller 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.