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Penne vs. Pupusas — In-Depth Nutrition Comparison

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What are the main differences between penne and pupusas?

  • Penne has less phosphorus and monounsaturated fat than pupusas.
  • Penne has 2 times more calcium than pupusas. Penne has 89mg of calcium, while pupusas have 49mg.
  • Penne contains less saturated fat.

We used KASHI Three Cheese Penne, frozen, unprepared and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types in this comparison.

Infographic

Penne 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.
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
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 CalciumCalcium +81.6%
Contains less SodiumSodium -41.8%
Contains more MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +109%
Contains more IronIron +26.3%
Contains more ZincZinc +47.3%
Contains more PhosphorusPhosphorus +37.3%

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.
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Pupusas
13
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 +∞%
Contains more Vitamin DVitamin D +∞%

All nutrients comparison - raw data values

Nutrient Penne Pupusas DV% diff.
Selenium 17.8µg 32%
Vitamin B6 0.23mg 18%
Vitamin B3 2.373mg 15%
Vitamin B5 0.64mg 13%
Vitamin B12 0.28µg 12%
Protein 5.7g 11.51g 12%
Polyunsaturated fat 0.4g 2.205g 12%
Fats 4g 10.43g 10%
Sodium 248mg 426mg 8%
Starch 18.98g 8%
Monounsaturated fat 1g 3.964g 7%
Choline 38.4mg 7%
Vitamin B2 0.087mg 7%
Vitamin B1 0.083mg 7%
Copper 0.065mg 7%
Manganese 0.159mg 7%
Cholesterol 12mg 29mg 6%
Phosphorus 118mg 162mg 6%
Calories 126kcal 232kcal 5%
Zinc 1.1mg 1.62mg 5%
Vitamin D 0µg 0.7µg 4%
Saturated fat 2.3g 3.166g 4%
Potassium 122mg 255mg 4%
Calcium 89mg 49mg 4%
Vitamin D 0IU 28IU 4%
Iron 0.8mg 1.01mg 3%
Magnesium 30mg 38mg 2%
Carbs 16.8g 23.02g 2%
Vitamin E 0.35mg 2%
Folate 4µg 1%
Vitamin A 10µg 1%
Vitamin K 1.1µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 14.1g 20.42g N/A
Sugar 1.9g 1.45g N/A
Fiber 2.7g 2.6g 0%
Trans fat 0.2g 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
Penne
1
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 WaterWater +36.3%
Contains more ProteinProtein +101.9%
Contains more FatsFats +160.8%
Contains more CarbsCarbs +37%
Contains more OtherOther +74.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 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 -27.4%
Contains more Mono. FatMonounsaturated fat +296.4%
Contains more Poly. FatPolyunsaturated fat +451.3%

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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. 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.