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  6. Fruit roll ups vs. Pupusas

Fruit roll ups vs. Pupusas — In-Depth Nutrition Comparison

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How are fruit roll ups and pupusas different?

  • Fruit roll ups are higher in vitamin C; however, pupusas are richer in selenium, monounsaturated fat, and polyunsaturated fat.
  • Daily need coverage for vitamin C for fruit roll ups is 133% higher.
  • Fruit roll ups contain 27 times more sugar than pupusas. While fruit roll ups contain 38.7g of sugar, pupusas contain only 1.45g.

Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C and Restaurant, Latino, pupusas del cerdo (pupusas, pork) are the varieties used in this article.

Infographic

Fruit roll ups vs Pupusas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 15% 23% 38% 22% 44% 69% 56% 21% 97%
Contains less SodiumSodium -25.6%
Contains more SeleniumSelenium +456.3%

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.
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 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Pupusas
Pupusas
12
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 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
Contains more Vitamin CVitamin C +119900%

All nutrients comparison - raw data values

Nutrient Fruit roll ups Pupusas DV% diff.
Vitamin C 120mg 0.1mg 133%
Selenium 3.2µg 17.8µg 27%
Phosphorus 162mg 23%
Protein 0.1g 11.51g 23%
Carbs 85.2g 23.02g 21%
Vitamin B6 0.23mg 18%
Vitamin B3 2.373mg 15%
Zinc 1.62mg 15%
Polyunsaturated fat 0.093g 2.205g 14%
Vitamin B5 0.64mg 13%
Iron 1.01mg 13%
Vitamin B12 0.28µg 12%
Fats 3.5g 10.43g 11%
Fiber 2.6g 10%
Saturated fat 0.99g 3.166g 10%
Cholesterol 29mg 10%
Magnesium 38mg 9%
Potassium 255mg 8%
Starch 18.98g 8%
Choline 38.4mg 7%
Vitamin B2 0.087mg 7%
Vitamin B1 0.083mg 7%
Calories 373kcal 232kcal 7%
Manganese 0.159mg 7%
Copper 0.065mg 7%
Monounsaturated fat 1.724g 3.964g 6%
Sodium 317mg 426mg 5%
Calcium 49mg 5%
Vitamin D 0.7µg 4%
Vitamin D 28IU 4%
Vitamin E 0.35mg 2%
Vitamin A 10µg 1%
Vitamin K 1.1µg 1%
Folate 4µg 1%
Net carbs 85.2g 20.42g N/A
Sugar 38.7g 1.45g N/A
Trans fat 0.083g N/A
Tryptophan 0.121mg 0%
Threonine 0.46mg 0%
Isoleucine 0.456mg 0%
Leucine 0.976mg 0%
Lysine 0.784mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.463mg 0%
Valine 0.531mg 0%
Histidine 0.354mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.087g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.045g N/A
Omega-6 - Linoleic acid 1.95g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 g
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
Contains more CarbsCarbs +270.1%
Contains more ProteinProtein +11410%
Contains more FatsFats +198%
Contains more WaterWater +420.8%
Contains more OtherOther +92%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 g
34% 42% 24%
Saturated fat: Sat. Fat 3.166 g
Monounsaturated fat: Mono. Fat 3.964 g
Polyunsaturated fat: Poly. Fat 2.205 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +129.9%
Contains more Poly. FatPolyunsaturated fat +2271%

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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. Fruit roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/nutrients
  2. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.