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  6. Pupusas vs. Poi

Pupusas vs. Poi — In-Depth Nutrition Comparison

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How are pupusas and poi different?

  • Pupusas are higher in selenium, phosphorus, zinc, and vitamin B12; however, poi is richer in vitamin E, copper, and manganese.
  • Daily need coverage for selenium for pupusas is 31% higher.
  • Poi has less cholesterol.

Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Poi are the varieties used in this article.

Infographic

Pupusas vs Poi 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%
Poi
Poi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +206.3%
Contains more PotassiumPotassium +39.3%
Contains more IronIron +14.8%
Contains more ZincZinc +636.4%
Contains more PhosphorusPhosphorus +315.4%
Contains more SeleniumSelenium +2442.9%
Contains more CopperCopper +155.4%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +132.7%

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%
Poi
Poi
5
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 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B2Vitamin B2 +117.5%
Contains more Vitamin B3Vitamin B3 +115.7%
Contains more Vitamin B5Vitamin B5 +118.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin EVitamin E +557.1%
Contains more Vitamin B1Vitamin B1 +56.6%
Contains more Vitamin B6Vitamin B6 +18.7%
Contains more FolateFolate +425%
~equal in Vitamin K ~1µg

All nutrients comparison - raw data values

Nutrient Pupusas Poi DV% diff.
Selenium 17.8µg 0.7µg 31%
Protein 11.51g 0.38g 22%
Phosphorus 162mg 39mg 18%
Sodium 426mg 12mg 18%
Fats 10.43g 0.14g 16%
Saturated fat 3.166g 0.029g 14%
Polyunsaturated fat 2.205g 0.058g 14%
Zinc 1.62mg 0.22mg 13%
Vitamin E 0.35mg 2.3mg 13%
Vitamin B12 0.28µg 0µg 12%
Copper 0.065mg 0.166mg 11%
Cholesterol 29mg 0mg 10%
Monounsaturated fat 3.964g 0.011g 10%
Fiber 2.6g 0.4g 9%
Manganese 0.159mg 0.37mg 9%
Starch 18.98g 8%
Vitamin B3 2.373mg 1.1mg 8%
Vitamin B5 0.64mg 0.293mg 7%
Calories 232kcal 112kcal 6%
Vitamin C 0.1mg 4mg 4%
Vitamin D* 28 IU 0 IU 4%
Vitamin D 0.7µg 0µg 4%
Vitamin B1 0.083mg 0.13mg 4%
Vitamin B2 0.087mg 0.04mg 4%
Folate 4µg 21µg 4%
Choline 38.4mg 16.7mg 4%
Magnesium 38mg 24mg 3%
Calcium 49mg 16mg 3%
Vitamin B6 0.23mg 0.273mg 3%
Potassium 255mg 183mg 2%
Iron 1.01mg 0.88mg 2%
Carbs 23.02g 27.23g 1%
Vitamin A 10µg 3µg 1%
Protein per 100 calories 5g 0.34g N/A
Calories per 10 g protein 202kcal 2947kcal N/A
Weight per 100 calories 43g 89g N/A
Unsaturated / Saturated Fat ratio 1.9 2.4 N/A
Net carbs 20.42g 26.83g N/A
Sugar 1.45g 0.39g N/A
Vitamin K 1.1µg 1µg 0%
Trans fat 0.083g 0g 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
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more ProteinProtein +2928.9%
Contains more FatsFats +7350%
Contains more OtherOther +214.8%
Contains more CarbsCarbs +18.3%
Contains more WaterWater +34.9%

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
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +35936.4%
Contains more Poly. FatPolyunsaturated fat +3701.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.