Popping corn comes in several varieties, including white, yellow and colored kernels -- which pop into white corn. Despite the difference in appearance -- white kernels have a smaller rice-like shape, while yellow kernels have more of a pearl shape -- their nutritional value is essentially the same. Yellow popcorn, the traditional type used for movie popcorn, pops up larger and fluffier compared to the smaller, crunchier white popcorn, according to gardener Fred Hoffman of the website "Get Growing." All popcorn looks white when popped.
Calories
Both yellow and white popcorn contain the same number of calories, around 31 per one-cup serving of popped corn. Even a larger three-cup serving of air-popped white corn makes a low-calorie snack, with under 100 calories.
Nutrients
Most of the calories in white popcorn, as well as other types of kernels, come from carbohydrates, with 6 g of carbohydrates in one cup. A cup of popped corn also supplies just under 1 g of protein and 0.3 g of fat, as long as you air pop it and don't add butter or other toppings.
Vitamins and Minerals
White popcorn, like other grains, is a good source of B-complex vitamins, including folate, thiamine, niacin, B-6, riboflavin and pantothenic acid. White popcorn also contains a small amount of vitamin A. Minerals in white popcorn include calcium, copper, zinc, magnesium, potassium and selenium. Popcorn naturally contains no sodium unless you add it via your salt shaker.
Considerations
Plain popcorn, no matter which variety you choose, can make a healthy whole-grain snack, although adding oil, butter and salt can quickly negate its benefits. Popcorn has about as much fiber as bran flakes or whole wheat toast, according to Hoffman. White kernels may be more delicate and tender, which makes them a personal preference for some. Most corn sold in stores is yellow corn; white, being less common, is generally marked as such.
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