Pupusas vs. Gratin — In-Depth Nutrition Comparison
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Summary of differences between pupusas and gratin
- Pupusas have more selenium, vitamin B12, vitamin B3, zinc, phosphorus, and vitamin B5, while gratin has more vitamin C, copper, and calcium.
- Pupusas cover your daily need for selenium, 27% more than gratin.
- The amount of saturated fat in pupusas is lower.
These are the specific foods used in this comparison Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Potatoes, au gratin, home-prepared from recipe using butter.
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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.
| Contains more MagnesiumMagnesium | +90% |
| Contains more IronIron | +57.8% |
| Contains more ZincZinc | +134.8% |
| Contains more PhosphorusPhosphorus | +43.4% |
| Contains more SeleniumSelenium | +559.3% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +55.3% |
| Contains more CopperCopper | +146.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.7% |
| Contains more Vitamin B3Vitamin B3 | +139% |
| Contains more Vitamin B5Vitamin B5 | +65.4% |
| Contains more Vitamin B6Vitamin B6 | +32.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +9800% |
| Contains more Vitamin AVitamin A | +540% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more FolateFolate | +175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 17.8µg | 2.7µg | 27% |
| Protein | 11.51g | 5.06g | 13% |
| Polyunsaturated fat | 2.205g | 0.276g | 13% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Copper | 0.065mg | 0.16mg | 11% |
| Vitamin C | 0.1mg | 9.9mg | 11% |
| Vitamin B3 | 2.373mg | 0.993mg | 9% |
| Starch | 18.98g | 8% | |
| Zinc | 1.62mg | 0.69mg | 8% |
| Calcium | 49mg | 119mg | 7% |
| Phosphorus | 162mg | 113mg | 7% |
| Saturated fat | 3.166g | 4.733g | 7% |
| Choline | 38.4mg | 7% | |
| Vitamin A | 10µg | 64µg | 6% |
| Calories | 232kcal | 132kcal | 5% |
| Iron | 1.01mg | 0.64mg | 5% |
| Vitamin B5 | 0.64mg | 0.387mg | 5% |
| Monounsaturated fat | 3.964g | 2.149g | 5% |
| Vitamin D | 0.7µg | 0µg | 4% |
| Vitamin B6 | 0.23mg | 0.174mg | 4% |
| Vitamin D | 28IU | 0IU | 4% |
| Magnesium | 38mg | 20mg | 4% |
| Fats | 10.43g | 7.59g | 4% |
| Carbs | 23.02g | 11.27g | 4% |
| Potassium | 255mg | 396mg | 4% |
| Fiber | 2.6g | 1.8g | 3% |
| Cholesterol | 29mg | 23mg | 2% |
| Folate | 4µg | 11µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B2 | 0.087mg | 0.116mg | 2% |
| Vitamin B1 | 0.083mg | 0.064mg | 2% |
| Vitamin K | 1.1µg | 1% | |
| Net carbs | 20.42g | 9.47g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 426mg | 433mg | 0% |
| Manganese | 0.159mg | 0.161mg | 0% |
| Trans fat | 0.083g | N/A | |
| Tryptophan | 0.121mg | 0.07mg | 0% |
| Threonine | 0.46mg | 0.192mg | 0% |
| Isoleucine | 0.456mg | 0.284mg | 0% |
| Leucine | 0.976mg | 0.443mg | 0% |
| Lysine | 0.784mg | 0.381mg | 0% |
| Methionine | 0.268mg | 0.117mg | 0% |
| Phenylalanine | 0.463mg | 0.254mg | 0% |
| Valine | 0.531mg | 0.325mg | 0% |
| Histidine | 0.354mg | 0.151mg | 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
| Contains more ProteinProtein | +127.5% |
| Contains more FatsFats | +37.4% |
| Contains more CarbsCarbs | +104.3% |
| Contains more WaterWater | +39.3% |
~equal in
Other
~2.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.1% |
| Contains more Mono. FatMonounsaturated fat | +84.5% |
| Contains more Poly. FatPolyunsaturated fat | +698.9% |
