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  6. Popcorn vs. Pupusas

Popcorn vs. Pupusas — In-Depth Nutrition Comparison

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The main differences between Popcorn and Pupusas

  • Popcorn has more Fiber, Manganese, Phosphorus, Iron, Magnesium, Copper, and Zinc, however, Pupusas has more Selenium.
  • Daily need coverage for Fiber from Popcorn is 48% higher.
  • Pupusas have 7 times less Manganese than Popcorn. Popcorn has 1.113mg of Manganese, while Pupusas have 0.159mg.
  • Popcorn is lower in Saturated Fat.

Food types used in this article are Snacks, popcorn, air-popped and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Popcorn 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.
Popcorn
Popcorn
8
:
2
Pupusas
Pupusas
Contains more Iron +215.8%
Contains more Magnesium +278.9%
Contains more Phosphorus +121%
Contains more Potassium +29%
Contains less Sodium -98.1%
Contains more Zinc +90.1%
Contains more Copper +303.1%
Contains more Manganese +600%
Contains more Calcium +600%
Contains more Selenium +∞%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Contains more Iron +215.8%
Contains more Magnesium +278.9%
Contains more Phosphorus +121%
Contains more Potassium +29%
Contains less Sodium -98.1%
Contains more Zinc +90.1%
Contains more Copper +303.1%
Contains more Manganese +600%
Contains more Calcium +600%
Contains more Selenium +∞%

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.
Popcorn
Popcorn
4
:
8
Pupusas
Pupusas
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +25.3%
Contains more Folate +675%
Contains more Vitamin E +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.5%
Contains more Vitamin B6 +46.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.087
Equal in Vitamin B3 - 2.373
Equal in Vitamin K - 1.1
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +25.3%
Contains more Folate +675%
Contains more Vitamin E +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.5%
Contains more Vitamin B6 +46.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.087
Equal in Vitamin B3 - 2.373
Equal in Vitamin K - 1.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Popcorn
Popcorn
2
:
3
Pupusas
Pupusas
Contains more Protein +12.4%
Contains more Carbs +237.9%
Contains more Fats +129.7%
Contains more Water +1500%
Contains more Other +35.2%
Popcorn
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Pupusas
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 Protein +12.4%
Contains more Carbs +237.9%
Contains more Fats +129.7%
Contains more Water +1500%
Contains more Other +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Popcorn
Popcorn
2
:
1
Pupusas
Pupusas
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +317.3%
Equal in Polyunsaturated fat - 2.205
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +317.3%
Equal in Polyunsaturated fat - 2.205

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Popcorn
Popcorn
2
:
3
Pupusas
Pupusas
Contains more Starch +186.6%
Contains more Sucrose +89.5%
Contains more Glucose +385.7%
Contains more Fructose +371.4%
Contains more Maltose +∞%
Popcorn
98%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pupusas
93% 2% 2%
Starch: 18.98 g
Sucrose: 0.38 g
Glucose: 0.34 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.39 g
Galactose: 0 g
Contains more Starch +186.6%
Contains more Sucrose +89.5%
Contains more Glucose +385.7%
Contains more Fructose +371.4%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Popcorn Pupusas
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Popcorn Pupusas Opinion
Net carbs 63.28g 20.42g Popcorn
Protein 12.94g 11.51g Popcorn
Fats 4.54g 10.43g Pupusas
Carbs 77.78g 23.02g Popcorn
Calories 387kcal 232kcal Popcorn
Starch 54.4g 18.98g Popcorn
Fructose 0.07g 0.33g Pupusas
Sugar 0.87g 1.45g Popcorn
Fiber 14.5g 2.6g Popcorn
Calcium 7mg 49mg Pupusas
Iron 3.19mg 1.01mg Popcorn
Magnesium 144mg 38mg Popcorn
Phosphorus 358mg 162mg Popcorn
Potassium 329mg 255mg Popcorn
Sodium 8mg 426mg Popcorn
Zinc 3.08mg 1.62mg Popcorn
Copper 0.262mg 0.065mg Popcorn
Manganese 1.113mg 0.159mg Popcorn
Selenium 0µg 17.8µg Pupusas
Vitamin A 196IU 84IU Popcorn
Vitamin A RAE 10µg 10µg
Vitamin E 0.29mg 0.35mg Pupusas
Vitamin D 0IU 28IU Pupusas
Vitamin D 0µg 0.7µg Pupusas
Vitamin C 0mg 0.1mg Pupusas
Vitamin B1 0.104mg 0.083mg Popcorn
Vitamin B2 0.083mg 0.087mg Pupusas
Vitamin B3 2.308mg 2.373mg Pupusas
Vitamin B5 0.51mg 0.64mg Pupusas
Vitamin B6 0.157mg 0.23mg Pupusas
Folate 31µg 4µg Popcorn
Vitamin B12 0µg 0.28µg Pupusas
Vitamin K 1.2µg 1.1µg Popcorn
Tryptophan 0.085mg 0.121mg Pupusas
Threonine 0.452mg 0.46mg Pupusas
Isoleucine 0.431mg 0.456mg Pupusas
Leucine 1.473mg 0.976mg Popcorn
Lysine 0.338mg 0.784mg Pupusas
Methionine 0.252mg 0.268mg Pupusas
Phenylalanine 0.59mg 0.463mg Popcorn
Valine 0.607mg 0.531mg Popcorn
Histidine 0.367mg 0.354mg Popcorn
Cholesterol 0mg 29mg Popcorn
Trans Fat 0.083g Popcorn
Saturated Fat 0.637g 3.166g Popcorn
Omega-3 - DHA 0g 0.003g Pupusas
Omega-3 - EPA 0g 0.004g Pupusas
Omega-3 - DPA 0g 0.006g Pupusas
Monounsaturated Fat 0.95g 3.964g Pupusas
Polyunsaturated fat 2.318g 2.205g Popcorn
Omega-6 - Eicosadienoic acid 0g 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0g 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Pupusas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Popcorn
21%
Pupusas
Minerals Daily Need Coverage Score
72%
Popcorn
41%
Pupusas

Comparison summary

Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Pupusas
Pupusas is relatively richer in vitamins
Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Popcorn
Popcorn is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 2.529g)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.