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Jerky vs. Pupusas — In-Depth Nutrition Comparison

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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

Jerky vs Pupusas infographic
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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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 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
7
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 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 CholineCholine +184.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +133.3%
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 Jerky Pupusas DV% diff.
Sodium 2081mg 426mg 72%
Zinc 8.11mg 1.62mg 59%
Iron 5.42mg 1.01mg 55%
Protein 33.2g 11.51g 43%
Saturated fat 10.85g 3.166g 35%
Phosphorus 407mg 162mg 35%
Folate 134µg 4µg 33%
Vitamin B12 0.99µg 0.28µg 30%
Fats 25.6g 10.43g 23%
Monounsaturated fat 11.305g 3.964g 18%
Copper 0.227mg 0.065mg 18%
Choline 109.1mg 38.4mg 13%
Selenium 10.7µg 17.8µg 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%
Vitamin B3 1.732mg 2.373mg 4%
Vitamin B2 0.142mg 0.087mg 4%
Vitamin B6 0.179mg 0.23mg 4%
Carbs 11g 23.02g 4%
Calcium 20mg 49mg 3%
Fiber 1.8g 2.6g 3%
Magnesium 51mg 38mg 3%
Manganese 0.111mg 0.159mg 2%
Vitamin D 0.3µg 0.7µg 2%
Vitamin D 11IU 28IU 2%
Vitamin E 0.49mg 0.35mg 1%
Vitamin A 0µg 10µg 1%
Vitamin K 2.3µg 1.1µg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 ProteinProtein +188.4%
Contains more FatsFats +145.4%
Contains more OtherOther +256.3%
Contains more CarbsCarbs +109.3%
Contains more WaterWater +127.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 more Mono. FatMonounsaturated fat +185.2%
Contains less Sat. FatSaturated fat -70.8%
Contains more Poly. FatPolyunsaturated fat +118.1%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.