Poi vs. Pupusas — In-Depth Nutrition Comparison

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How are poi and pupusas different?

Poi is higher in vitamin E, copper, and manganese; however, pupusas are richer in selenium, phosphorus, zinc, and vitamin B12.
Daily need coverage for selenium for pupusas is 31% higher.
Poi contains 7 times more vitamin E than pupusas. While poi contains 2.3mg of vitamin E, pupusas contain only 0.35mg.
Poi has less sodium.

Poi and Restaurant, Latino, pupusas del cerdo (pupusas, pork) are the varieties used in this article.

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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.

Poi

Pupusas

Contains more CopperCopper	+155.4%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+132.7%

Contains more MagnesiumMagnesium	+58.3%
Contains more CalciumCalcium	+206.3%
Contains more PotassiumPotassium	+39.3%
Contains more IronIron	+14.8%
Contains more ZincZinc	+636.4%
Contains more PhosphorusPhosphorus	+315.4%
Contains more SeleniumSelenium	+2442.9%

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.

Poi

Pupusas

Contains more Vitamin CVitamin C	+3900%
Contains more Vitamin EVitamin E	+557.1%
Contains more Vitamin B1Vitamin B1	+56.6%
Contains more Vitamin B6Vitamin B6	+18.7%
Contains more FolateFolate	+425%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+233.3%
Contains more Vitamin B2Vitamin B2	+117.5%
Contains more Vitamin B3Vitamin B3	+115.7%
Contains more Vitamin B5Vitamin B5	+118.4%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin K ~1.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.7µg	17.8µg	31%
Protein	0.38g	11.51g	22%
Phosphorus	39mg	162mg	18%
Sodium	12mg	426mg	18%
Fats	0.14g	10.43g	16%
Saturated fat	0.029g	3.166g	14%
Polyunsaturated fat	0.058g	2.205g	14%
Zinc	0.22mg	1.62mg	13%
Vitamin E	2.3mg	0.35mg	13%
Vitamin B12	0µg	0.28µg	12%
Copper	0.166mg	0.065mg	11%
Cholesterol	0mg	29mg	10%
Monounsaturated fat	0.011g	3.964g	10%
Fiber	0.4g	2.6g	9%
Manganese	0.37mg	0.159mg	9%
Starch		18.98g	8%
Vitamin B3	1.1mg	2.373mg	8%
Vitamin B5	0.293mg	0.64mg	7%
Calories	112kcal	232kcal	6%
Vitamin C	4mg	0.1mg	4%
Vitamin D*	0 IU	28 IU	4%
Vitamin D	0µg	0.7µg	4%
Vitamin B1	0.13mg	0.083mg	4%
Vitamin B2	0.04mg	0.087mg	4%
Folate	21µg	4µg	4%
Choline	16.7mg	38.4mg	4%
Magnesium	24mg	38mg	3%
Calcium	16mg	49mg	3%
Vitamin B6	0.273mg	0.23mg	3%
Potassium	183mg	255mg	2%
Iron	0.88mg	1.01mg	2%
Carbs	27.23g	23.02g	1%
Vitamin A	3µg	10µg	1%
Protein per 100 calories	0.34g	5g	N/A
Calories per 10 g protein	2947kcal	202kcal	N/A
Weight per 100 calories	89g	43g	N/A
Unsaturated / Saturated Fat ratio	2.4	1.9	N/A
Net carbs	26.83g	20.42g	N/A
Sugar	0.39g	1.45g	N/A
Vitamin K	1µg	1.1µg	0%
Trans fat	0g	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