Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pupusas vs. Plantain chips — In-Depth Nutrition Comparison

Compare

What are the differences between Pupusas and Plantain chips?

  • Pupusas are higher in Selenium, Phosphorus, and Vitamin B12, yet Plantain chips are higher in Vitamin C, Vitamin E , Vitamin K, Vitamin B6, Potassium, and Copper.
  • Plantain chips' daily need coverage for Vitamin C is 36% more.
  • The amount of Saturated Fat in Pupusas are lower.

We used Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, plantain chips, salted types in this article.

Infographic

Pupusas vs Plantain chips infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +444.4%
Contains more Phosphorus +107.7%
Contains more Zinc +337.8%
Contains more Selenium +4350%
Contains more Magnesium +86.8%
Contains more Potassium +208.2%
Contains less Sodium -52.6%
Contains more Copper +204.6%
Contains more Manganese +73.6%
Equal in Iron - 0.97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 37% 51% 34% 70% 27% 11% 66% 37% 3%
Contains more Calcium +444.4%
Contains more Phosphorus +107.7%
Contains more Zinc +337.8%
Contains more Selenium +4350%
Contains more Magnesium +86.8%
Contains more Potassium +208.2%
Contains less Sodium -52.6%
Contains more Copper +204.6%
Contains more Manganese +73.6%
Equal in Iron - 0.97

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin D +∞%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B3 +195.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1550%
Contains more Vitamin E +1340%
Contains more Vitamin C +32000%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +100%
Contains more Folate +775%
Contains more Vitamin K +2500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 84% 101% 0% 108% 17% 10% 16% 67% 107% 27% 0% 72%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B3 +195.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1550%
Contains more Vitamin E +1340%
Contains more Vitamin C +32000%
Contains more Vitamin B5 +71.9%
Contains more Vitamin B6 +100%
Contains more Folate +775%
Contains more Vitamin K +2500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +404.8%
Contains more Water +2441.6%
Contains more Fats +183.7%
Contains more Carbs +177.3%
Contains more Other +14.6%
12% 10% 23% 53% 2%
Protein: 11.51 g
Fats: 10.43 g
Carbs: 23.02 g
Water: 53.12 g
Other: 1.92 g
2% 30% 64% 2% 2%
Protein: 2.28 g
Fats: 29.59 g
Carbs: 63.84 g
Water: 2.09 g
Other: 2.2 g
Contains more Protein +404.8%
Contains more Water +2441.6%
Contains more Fats +183.7%
Contains more Carbs +177.3%
Contains more Other +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -62%
Contains more Monounsaturated Fat +42.1%
Contains more Polyunsaturated fat +432.4%
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
32% 22% 46%
Saturated Fat: 8.337 g
Monounsaturated Fat: 5.632 g
Polyunsaturated fat: 11.739 g
Contains less Saturated Fat -62%
Contains more Monounsaturated Fat +42.1%
Contains more Polyunsaturated fat +432.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +167.7%
Contains more Sucrose +142.1%
93% 2% 2%
Starch: 18.98 g
Sucrose: 0.38 g
Glucose: 0.34 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.39 g
Galactose: 0 g
98% 2%
Starch: 50.8 g
Sucrose: 0.92 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +167.7%
Contains more Sucrose +142.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Plantain chips
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pupusas Plantain chips Opinion
Net carbs 20.42g 60.34g Plantain chips
Protein 11.51g 2.28g Pupusas
Fats 10.43g 29.59g Plantain chips
Carbs 23.02g 63.84g Plantain chips
Calories 232kcal 531kcal Plantain chips
Starch 18.98g 50.8g Plantain chips
Fructose 0.33g Pupusas
Sugar 1.45g 0.92g Plantain chips
Fiber 2.6g 3.5g Plantain chips
Calcium 49mg 9mg Pupusas
Iron 1.01mg 0.97mg Pupusas
Magnesium 38mg 71mg Plantain chips
Phosphorus 162mg 78mg Pupusas
Potassium 255mg 786mg Plantain chips
Sodium 426mg 202mg Plantain chips
Zinc 1.62mg 0.37mg Pupusas
Copper 0.065mg 0.198mg Plantain chips
Manganese 0.159mg 0.276mg Plantain chips
Selenium 17.8µg 0.4µg Pupusas
Vitamin A 84IU 1386IU Plantain chips
Vitamin A RAE 10µg 69µg Plantain chips
Vitamin E 0.35mg 5.04mg Plantain chips
Vitamin D 28IU 0IU Pupusas
Vitamin D 0.7µg 0µg Pupusas
Vitamin C 0.1mg 32.1mg Plantain chips
Vitamin B1 0.083mg 0.065mg Pupusas
Vitamin B2 0.087mg 0.04mg Pupusas
Vitamin B3 2.373mg 0.802mg Pupusas
Vitamin B5 0.64mg 1.1mg Plantain chips
Vitamin B6 0.23mg 0.46mg Plantain chips
Folate 4µg 35µg Plantain chips
Vitamin B12 0.28µg 0µg Pupusas
Vitamin K 1.1µg 28.6µg Plantain chips
Tryptophan 0.121mg Pupusas
Threonine 0.46mg Pupusas
Isoleucine 0.456mg Pupusas
Leucine 0.976mg Pupusas
Lysine 0.784mg Pupusas
Methionine 0.268mg Pupusas
Phenylalanine 0.463mg Pupusas
Valine 0.531mg Pupusas
Histidine 0.354mg Pupusas
Cholesterol 29mg 0mg Plantain chips
Trans Fat 0.083g 0.185g Pupusas
Saturated Fat 3.166g 8.337g Pupusas
Omega-3 - DHA 0.003g 0g Pupusas
Omega-3 - EPA 0.004g 0.028g Plantain chips
Omega-3 - DPA 0.006g 0g Pupusas
Monounsaturated Fat 3.964g 5.632g Plantain chips
Polyunsaturated fat 2.205g 11.739g Plantain chips
Omega-6 - Eicosadienoic acid 0.045g 0.007g Pupusas
Omega-6 - Linoleic acid 1.95g 11.48g Plantain chips
Omega-6 - Gamma-linoleic acid 0.003g 0g Pupusas
Omega-3 - ALA 0.087g 0.078g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g 0g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Plantain chips
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Pupusas
50%
Plantain chips
Minerals Daily Need Coverage Score
41%
Pupusas
33%
Plantain chips

Comparison summary

Which food is lower in Saturated Fat?
Pupusas
Pupusas is lower in Saturated Fat (difference - 5.171g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Plantain chips
Plantain chips is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Plantain chips
Plantain chips contains less Sodium (difference - 224mg)
Which food is lower in Cholesterol?
Plantain chips
Plantain chips is lower in Cholesterol (difference - 29mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/nutrients
  2. Plantain chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173142/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.