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  6. Pupusas vs. Banana

Pupusas vs. Banana — In-Depth Nutrition Comparison

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Significant differences between pupusas and bananas

  • Pupusas are richer in selenium, phosphorus, zinc, vitamin B12, and vitamin B3, while bananas are higher in vitamin B6 and vitamin C.
  • Pupusas cover your daily selenium needs 31% more than bananas.
  • Bananas are lower in cholesterol.

Specific food types used in this comparison are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Bananas, raw.

Infographic

Pupusas vs Banana 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.
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%
Banana
Banana
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +880%
Contains more IronIron +288.5%
Contains more ZincZinc +980%
Contains more PhosphorusPhosphorus +636.4%
Contains more SeleniumSelenium +1680%
Contains more PotassiumPotassium +40.4%
Contains more CopperCopper +20%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +69.8%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 11% 3.3% 7% 21% 20% 44% 38% 53% 35% 2.8% 3%
Banana
Banana
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +167.7%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +256.8%
Contains more Vitamin B5Vitamin B5 +91.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +120%
Contains more Vitamin CVitamin C +8600%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more FolateFolate +400%

All nutrients comparison - raw data values

Nutrient Pupusas Banana DV% diff.
Selenium 17.8µg 1µg 31%
Protein 11.51g 1.09g 21%
Phosphorus 162mg 22mg 20%
Sodium 426mg 1mg 18%
Fats 10.43g 0.33g 16%
Saturated fat 3.166g 0.112g 14%
Polyunsaturated fat 2.205g 0.073g 14%
Zinc 1.62mg 0.15mg 13%
Vitamin B12 0.28µg 0µg 12%
Vitamin B3 2.373mg 0.665mg 11%
Vitamin B6 0.23mg 0.367mg 11%
Vitamin C 0.1mg 8.7mg 10%
Cholesterol 29mg 0mg 10%
Monounsaturated fat 3.964g 0.032g 10%
Iron 1.01mg 0.26mg 9%
Calories 232kcal 89kcal 7%
Starch 18.98g 5.38g 6%
Vitamin B5 0.64mg 0.334mg 6%
Fructose 0.33g 4.85g 6%
Manganese 0.159mg 0.27mg 5%
Choline 38.4mg 9.8mg 5%
Vitamin D* 28 IU 0 IU 4%
Vitamin D 0.7µg 0µg 4%
Calcium 49mg 5mg 4%
Vitamin B1 0.083mg 0.031mg 4%
Folate 4µg 20µg 4%
Magnesium 38mg 27mg 3%
Potassium 255mg 358mg 3%
Vitamin E 0.35mg 0.1mg 2%
Copper 0.065mg 0.078mg 1%
Vitamin A 10µg 3µg 1%
Vitamin B2 0.087mg 0.073mg 1%
Vitamin K 1.1µg 0.5µg 1%
Protein per 100 calories 5g 1.2g N/A
Calories per 10 g protein 202kcal 817kcal N/A
Weight per 100 calories 43g 112g N/A
Unsaturated / Saturated Fat ratio 1.9 0.94 N/A
Net carbs 20.42g 20.24g N/A
Carbs 23.02g 22.84g 0%
Sugar 1.45g 12.23g N/A
Fiber 2.6g 2.6g 0%
Trans fat 0.083g 0g N/A
Tryptophan 0.121mg 0.009mg 0%
Threonine 0.46mg 0.028mg 0%
Isoleucine 0.456mg 0.028mg 0%
Leucine 0.976mg 0.068mg 0%
Lysine 0.784mg 0.05mg 0%
Methionine 0.268mg 0.008mg 0%
Phenylalanine 0.463mg 0.049mg 0%
Valine 0.531mg 0.047mg 0%
Histidine 0.354mg 0.077mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.087g N/A
Omega-3 - DPA 0.006g 0g 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
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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +956%
Contains more FatsFats +3060.6%
Contains more OtherOther +131.3%
Contains more WaterWater +41%
~equal in Carbs ~22.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 24%
Saturated fat: Sat. Fat 3.166 g
Monounsaturated fat: Mono. Fat 3.964 g
Polyunsaturated fat: Poly. Fat 2.205 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +12287.5%
Contains more Poly. FatPolyunsaturated fat +2920.5%
Contains less Sat. FatSaturated fat -96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +252.8%
Contains more MaltoseMaltose +3800%
Contains more SucroseSucrose +528.9%
Contains more GlucoseGlucose +1364.7%
Contains more FructoseFructose +1369.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.