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Pupusas vs. Fruit roll ups — In-Depth Nutrition Comparison

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How are pupusas and fruit roll ups different?

  • Pupusas are higher in selenium, monounsaturated fat, and polyunsaturated fat; however, fruit roll ups are richer in vitamin C.
  • Daily need coverage for vitamin C for fruit roll ups is 133% higher.
  • Pupusas contain 24 times more polyunsaturated fat than fruit roll ups. While pupusas contain 2.205g of polyunsaturated fat, fruit roll ups contain only 0.093g.
  • Fruit roll ups have less saturated fat.

Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C are the varieties used in this article.

Infographic

Pupusas vs Fruit roll ups 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +456.3%
Contains less SodiumSodium -25.6%

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.
Pupusas
Pupusas
12
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%
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 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +119900%

All nutrients comparison - raw data values

Nutrient Pupusas Fruit roll ups DV% diff.
Vitamin C 0.1mg 120mg 133%
Selenium 17.8µg 3.2µg 27%
Phosphorus 162mg 23%
Protein 11.51g 0.1g 23%
Carbs 23.02g 85.2g 21%
Vitamin B6 0.23mg 18%
Vitamin B3 2.373mg 15%
Zinc 1.62mg 15%
Polyunsaturated fat 2.205g 0.093g 14%
Vitamin B5 0.64mg 13%
Iron 1.01mg 13%
Vitamin B12 0.28µg 12%
Fats 10.43g 3.5g 11%
Fiber 2.6g 10%
Saturated fat 3.166g 0.99g 10%
Cholesterol 29mg 10%
Magnesium 38mg 9%
Potassium 255mg 8%
Starch 18.98g 8%
Choline 38.4mg 7%
Vitamin B2 0.087mg 7%
Vitamin B1 0.083mg 7%
Calories 232kcal 373kcal 7%
Manganese 0.159mg 7%
Copper 0.065mg 7%
Monounsaturated fat 3.964g 1.724g 6%
Sodium 426mg 317mg 5%
Calcium 49mg 5%
Vitamin D 0.7µg 4%
Vitamin D 28IU 4%
Vitamin E 0.35mg 2%
Vitamin A 10µg 1%
Vitamin K 1.1µg 1%
Folate 4µg 1%
Net carbs 20.42g 85.2g N/A
Sugar 1.45g 38.7g 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 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
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
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 g
Contains more ProteinProtein +11410%
Contains more FatsFats +198%
Contains more WaterWater +420.8%
Contains more OtherOther +92%
Contains more CarbsCarbs +270.1%

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
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 g
Contains more Mono. FatMonounsaturated fat +129.9%
Contains more Poly. FatPolyunsaturated fat +2271%
Contains less Sat. FatSaturated fat -68.7%

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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. Fruit roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/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.