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Arepa vs. Corn chips — In-Depth Nutrition Comparison

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How are arepa and corn chips different?

  • Arepa is richer in vitamin A, while corn chips are higher in vitamin E, phosphorus, magnesium, manganese, copper, and fiber.
  • Corn chips cover your daily need for vitamin E, 46% more than arepa.
  • Arepa contains 20 times more vitamin A than corn chips. Arepa contains 61µg of vitamin A, while corn chips contain 3µg.
  • Arepa is lower in saturated fat.
  • Arepa has a higher glycemic index (55) than corn chips (42).

Restaurant, Latino, arepa (unleavened cornmeal bread) and Snacks, corn-based, extruded, chips, plain types were used in this article.

Infographic

Arepa vs Corn 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.
Arepa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 41% 13% 45% 34% 35% 83% 67% 43% 41%
Contains less SodiumSodium -47.5%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +55.1%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +15.4%
Contains more CopperCopper +236.7%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +187.1%
Contains more SeleniumSelenium +24.6%

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.
Arepa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 145% 0% 12% 18% 16% 11% 39% 0% 16% 6% 6.6%
Contains more Vitamin AVitamin A +1933.3%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin EVitamin E +2393.1%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more Vitamin KVitamin K +80%
Contains more CholineCholine +175%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.842mg
~equal in Vitamin B5 ~0.19mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
1
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
6% 33% 57% 3%
Protein: 6.17 g
Fats: 33.36 g
Carbs: 56.9 g
Water: 1.07 g
Other: 2.5 g
Contains more WaterWater +4647.7%
Contains more ProteinProtein +12.6%
Contains more FatsFats +520.1%
Contains more CarbsCarbs +53.2%
Contains more OtherOther +108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
1
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
14% 31% 55%
Saturated fat: Sat. Fat 4.331 g
Monounsaturated fat: Mono. Fat 9.134 g
Polyunsaturated fat: Poly. Fat 16.438 g
Contains less Sat. FatSaturated fat -33%
Contains more Mono. FatMonounsaturated fat +503.3%
Contains more Poly. FatPolyunsaturated fat +1562.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Arepa
2
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
99%
Starch: 51.36 g
Sucrose: 0.27 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +22.2%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arepa Corn chips DV% diff.
Polyunsaturated fat 0.989g 16.438g 103%
Vitamin E 0.29mg 7.23mg 46%
Fats 5.38g 33.36g 43%
Starch 51.36g 21%
Monounsaturated fat 1.514g 9.134g 19%
Calories 219kcal 538kcal 16%
Phosphorus 117mg 194mg 11%
Magnesium 27mg 72mg 11%
Sodium 270mg 514mg 11%
Manganese 0.116mg 0.333mg 9%
Copper 0.03mg 0.101mg 8%
Carbs 37.14g 56.9g 7%
Saturated fat 2.902g 4.331g 6%
Vitamin A 61µg 3µg 6%
Fiber 2.6g 4g 6%
Vitamin B6 0.107mg 0.167mg 5%
Calcium 89mg 138mg 5%
Zinc 0.8mg 1.29mg 4%
Selenium 6.1µg 7.6µg 3%
Vitamin B2 0.042mg 0.078mg 3%
Iron 1.04mg 1.2mg 2%
Potassium 88mg 144mg 2%
Vitamin B1 0.07mg 0.047mg 2%
Cholesterol 5mg 0mg 2%
Vitamin K 3.5µg 6.3µg 2%
Folate 8µg 2%
Choline 4.4mg 12.1mg 1%
Protein 5.48g 6.17g 1%
Net carbs 34.54g 52.9g N/A
Sugar 0.87g 0.27g N/A
Vitamin B3 0.888mg 0.842mg 0%
Vitamin B5 0.202mg 0.19mg 0%
Trans fat 0.157g 0.088g N/A
Tryptophan 0.048mg 0.046mg 0%
Threonine 0.193mg 0.246mg 0%
Isoleucine 0.207mg 0.235mg 0%
Leucine 0.671mg 0.803mg 0%
Lysine 0.228mg 0.185mg 0%
Methionine 0.131mg 0.137mg 0%
Phenylalanine 0.276mg 0.322mg 0%
Valine 0.276mg 0.331mg 0%
Histidine 0.166mg 0.2mg 0%
Omega-3 - EPA 0.003g 0.006g N/A
Omega-3 - ALA 0.065g 0.264g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0g 0.006g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.007g N/A
Omega-6 - Linoleic acid 0.825g 16.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arepa Corn chips
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Arepa
21%
Corn chips
Minerals Daily Need Coverage Score
26%
Arepa
45%
Corn chips

Comparison summary

Which food is lower in Cholesterol?
Corn chips
Corn chips is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Corn chips
Corn chips is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Corn chips
Corn chips is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Corn chips
Corn chips is relatively richer in minerals
Which food is richer in vitamins?
Corn chips
Corn chips is relatively richer in vitamins
Which food contains less Sodium?
Arepa
Arepa contains less Sodium (difference - 244mg)
Which food is lower in Saturated fat?
Arepa
Arepa is lower in Saturated fat (difference - 1.429g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/nutrients
  2. Corn chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167537/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.