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  6. Pupusas vs. Jerky

Pupusas vs. Jerky — In-Depth Nutrition Comparison

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Important differences between pupusas and jerky

  • Pupusas have more selenium; however, jerky is richer in zinc, iron, phosphorus, folate, vitamin B12, copper, and choline.
  • Jerky's daily need coverage for sodium is 72% more.
  • Pupusas contain 2 times more selenium than jerky. Pupusas contain 17.8µg of selenium, while jerky contains 10.7µg.
  • Pupusas contain less saturated fat.

The food varieties used in the comparison are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, beef jerky, chopped, and formed.

Infographic

Pupusas vs Jerky 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%
Jerky
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +145%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +43.2%
Contains more SeleniumSelenium +66.4%
Contains more MagnesiumMagnesium +34.2%
Contains more PotassiumPotassium +134.1%
Contains more IronIron +436.6%
Contains more CopperCopper +249.2%
Contains more ZincZinc +400.6%
Contains more PhosphorusPhosphorus +151.2%

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.
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%
Jerky
Jerky
7
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +133.3%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +292.6%
Contains more Vitamin B6Vitamin B6 +28.5%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +85.5%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more Vitamin B12Vitamin B12 +253.6%
Contains more Vitamin KVitamin K +109.1%
Contains more FolateFolate +3250%
Contains more CholineCholine +184.1%

All nutrients comparison - raw data values

Nutrient Pupusas Jerky DV% diff.
Sodium 426mg 2081mg 72%
Zinc 1.62mg 8.11mg 59%
Iron 1.01mg 5.42mg 55%
Protein 11.51g 33.2g 43%
Saturated fat 3.166g 10.85g 35%
Phosphorus 162mg 407mg 35%
Folate 4µg 134µg 33%
Vitamin B12 0.28µg 0.99µg 30%
Fats 10.43g 25.6g 23%
Monounsaturated fat 3.964g 11.305g 18%
Copper 0.065mg 0.227mg 18%
Choline 38.4mg 109.1mg 13%
Selenium 17.8µg 10.7µg 13%
Potassium 255mg 597mg 10%
Vitamin B5 0.64mg 0.163mg 10%
Calories 232kcal 410kcal 9%
Starch 18.98g 8%
Polyunsaturated fat 2.205g 1.011g 8%
Cholesterol 29mg 48mg 6%
Vitamin B1 0.083mg 0.154mg 6%
Vitamin B3 2.373mg 1.732mg 4%
Vitamin B2 0.087mg 0.142mg 4%
Vitamin B6 0.23mg 0.179mg 4%
Carbs 23.02g 11g 4%
Calcium 49mg 20mg 3%
Fiber 2.6g 1.8g 3%
Magnesium 38mg 51mg 3%
Manganese 0.159mg 0.111mg 2%
Vitamin D 0.7µg 0.3µg 2%
Vitamin D 28IU 11IU 2%
Vitamin E 0.35mg 0.49mg 1%
Vitamin A 10µg 0µg 1%
Vitamin K 1.1µg 2.3µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 20.42g 9.2g N/A
Sugar 1.45g 9g 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 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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +109.3%
Contains more WaterWater +127.4%
Contains more ProteinProtein +188.4%
Contains more FatsFats +145.4%
Contains more OtherOther +256.3%

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
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Poly. FatPolyunsaturated fat +118.1%
Contains more Mono. FatMonounsaturated fat +185.2%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.