Jerky vs. Pupusas — In-Depth Nutrition Comparison

Compare

Important differences between jerky and pupusas

Jerky has more zinc, iron, phosphorus, folate, vitamin B12, copper, and choline; however, pupusas are richer in selenium.
Jerky's daily need coverage for sodium is 72% more.
Jerky contains 34 times more folate than pupusas. Jerky contains 134µg of folate, while pupusas contain 4µg.
Pupusas contain less sodium.

The food varieties used in the comparison are Snacks, beef jerky, chopped, and formed and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

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.

Jerky

Pupusas

Contains more MagnesiumMagnesium	+34.2%
Contains more PotassiumPotassium	+134.1%
Contains more IronIron	+436.6%
Contains more CopperCopper	+249.2%
Contains more ZincZinc	+400.6%
Contains more PhosphorusPhosphorus	+151.2%

Contains more CalciumCalcium	+145%
Contains less SodiumSodium	-79.5%
Contains more ManganeseManganese	+43.2%
Contains more SeleniumSelenium	+66.4%

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.

Jerky

Pupusas

Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B1Vitamin B1	+85.5%
Contains more Vitamin B2Vitamin B2	+63.2%
Contains more Vitamin B12Vitamin B12	+253.6%
Contains more Vitamin KVitamin K	+109.1%
Contains more FolateFolate	+3250%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+133.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+37%
Contains more Vitamin B5Vitamin B5	+292.6%
Contains more Vitamin B6Vitamin B6	+28.5%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	2081mg	426mg	72%
Zinc	8.11mg	1.62mg	59%
Iron	5.42mg	1.01mg	55%
Protein	33.2g	11.51g	43%
Phosphorus	407mg	162mg	35%
Saturated fat	10.85g	3.166g	35%
Folate	134µg	4µg	33%
Vitamin B12	0.99µg	0.28µg	30%
Fats	25.6g	10.43g	23%
Copper	0.227mg	0.065mg	18%
Monounsaturated fat	11.305g	3.964g	18%
Selenium	10.7µg	17.8µg	13%
Choline	109.1mg	38.4mg	13%
Potassium	597mg	255mg	10%
Vitamin B5	0.163mg	0.64mg	10%
Calories	410kcal	232kcal	9%
Starch		18.98g	8%
Polyunsaturated fat	1.011g	2.205g	8%
Cholesterol	48mg	29mg	6%
Vitamin B1	0.154mg	0.083mg	6%
Carbs	11g	23.02g	4%
Vitamin B2	0.142mg	0.087mg	4%
Vitamin B3	1.732mg	2.373mg	4%
Vitamin B6	0.179mg	0.23mg	4%
Magnesium	51mg	38mg	3%
Calcium	20mg	49mg	3%
Fiber	1.8g	2.6g	3%
Vitamin D*	11 IU	28 IU	2%
Vitamin D	0.3µg	0.7µg	2%
Manganese	0.111mg	0.159mg	2%
Vitamin A	0µg	10µg	1%
Vitamin E	0.49mg	0.35mg	1%
Vitamin K	2.3µg	1.1µg	1%
Protein per 100 calories	8.1g	5g	N/A
Calories per 10 g protein	123kcal	202kcal	N/A
Weight per 100 calories	24g	43g	N/A
Unsaturated / Saturated Fat ratio	1.1	1.9	N/A
Vitamin C	0mg	0.1mg	0%
Net carbs	9.2g	20.42g	N/A
Sugar	9g	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	0g	0.004g	N/A
Omega-3 - DHA	0g	0.003g	N/A
Omega-3 - ALA		0.087g	N/A
Omega-3 - DPA	0g	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