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  6. Pupusas vs. Popcorn

Pupusas vs. Popcorn — In-Depth Nutrition Comparison

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The main differences between Pupusas and Popcorn

  • Pupusas have more Selenium, however, Popcorn have more Fiber, Manganese, Phosphorus, Iron, Magnesium, Copper, and Zinc.
  • Daily need coverage for Fiber from Popcorn is 48% higher.
  • Popcorn is lower in Sodium.

Food types used in this article are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, popcorn, air-popped.

Infographic

Pupusas vs Popcorn 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.
Pupusas
Pupusas
2
:
8
Popcorn
Popcorn
Contains more Calcium +600%
Contains more Selenium +∞%
Contains more Iron +215.8%
Contains more Magnesium +278.9%
Contains more Phosphorus +121%
Contains more Potassium +29%
Contains less Sodium -98.1%
Contains more Zinc +90.1%
Contains more Copper +303.1%
Contains more Manganese +600%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Contains more Calcium +600%
Contains more Selenium +∞%
Contains more Iron +215.8%
Contains more Magnesium +278.9%
Contains more Phosphorus +121%
Contains more Potassium +29%
Contains less Sodium -98.1%
Contains more Zinc +90.1%
Contains more Copper +303.1%
Contains more Manganese +600%

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
8
:
4
Popcorn
Popcorn
Contains more Vitamin E +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.5%
Contains more Vitamin B6 +46.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +25.3%
Contains more Folate +675%
Equal in Vitamin B2 - 0.083
Equal in Vitamin B3 - 2.308
Equal in Vitamin K - 1.2
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Contains more Vitamin E +20.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +25.5%
Contains more Vitamin B6 +46.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +133.3%
Contains more Vitamin B1 +25.3%
Contains more Folate +675%
Equal in Vitamin B2 - 0.083
Equal in Vitamin B3 - 2.308
Equal in Vitamin K - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
3
:
2
Popcorn
Popcorn
Contains more Fats +129.7%
Contains more Water +1500%
Contains more Other +35.2%
Contains more Protein +12.4%
Contains more Carbs +237.9%
Pupusas
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
Popcorn
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more Fats +129.7%
Contains more Water +1500%
Contains more Other +35.2%
Contains more Protein +12.4%
Contains more Carbs +237.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
1
:
2
Popcorn
Popcorn
Contains more Monounsaturated Fat +317.3%
Contains less Saturated Fat -79.9%
Equal in Polyunsaturated fat - 2.318
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Contains more Monounsaturated Fat +317.3%
Contains less Saturated Fat -79.9%
Equal in Polyunsaturated fat - 2.318

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pupusas
Pupusas
3
:
2
Popcorn
Popcorn
Contains more Glucose +385.7%
Contains more Fructose +371.4%
Contains more Maltose +∞%
Contains more Starch +186.6%
Contains more Sucrose +89.5%
Pupusas
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
Popcorn
98%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +385.7%
Contains more Fructose +371.4%
Contains more Maltose +∞%
Contains more Starch +186.6%
Contains more Sucrose +89.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Popcorn
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pupusas Popcorn Opinion
Net carbs 20.42g 63.28g Popcorn
Protein 11.51g 12.94g Popcorn
Fats 10.43g 4.54g Pupusas
Carbs 23.02g 77.78g Popcorn
Calories 232kcal 387kcal Popcorn
Starch 18.98g 54.4g Popcorn
Fructose 0.33g 0.07g Pupusas
Sugar 1.45g 0.87g Popcorn
Fiber 2.6g 14.5g Popcorn
Calcium 49mg 7mg Pupusas
Iron 1.01mg 3.19mg Popcorn
Magnesium 38mg 144mg Popcorn
Phosphorus 162mg 358mg Popcorn
Potassium 255mg 329mg Popcorn
Sodium 426mg 8mg Popcorn
Zinc 1.62mg 3.08mg Popcorn
Copper 0.065mg 0.262mg Popcorn
Manganese 0.159mg 1.113mg Popcorn
Selenium 17.8µg 0µg Pupusas
Vitamin A 84IU 196IU Popcorn
Vitamin A RAE 10µg 10µg
Vitamin E 0.35mg 0.29mg Pupusas
Vitamin D 28IU 0IU Pupusas
Vitamin D 0.7µg 0µg Pupusas
Vitamin C 0.1mg 0mg Pupusas
Vitamin B1 0.083mg 0.104mg Popcorn
Vitamin B2 0.087mg 0.083mg Pupusas
Vitamin B3 2.373mg 2.308mg Pupusas
Vitamin B5 0.64mg 0.51mg Pupusas
Vitamin B6 0.23mg 0.157mg Pupusas
Folate 4µg 31µg Popcorn
Vitamin B12 0.28µg 0µg Pupusas
Vitamin K 1.1µg 1.2µg Popcorn
Tryptophan 0.121mg 0.085mg Pupusas
Threonine 0.46mg 0.452mg Pupusas
Isoleucine 0.456mg 0.431mg Pupusas
Leucine 0.976mg 1.473mg Popcorn
Lysine 0.784mg 0.338mg Pupusas
Methionine 0.268mg 0.252mg Pupusas
Phenylalanine 0.463mg 0.59mg Popcorn
Valine 0.531mg 0.607mg Popcorn
Histidine 0.354mg 0.367mg Popcorn
Cholesterol 29mg 0mg Popcorn
Trans Fat 0.083g Popcorn
Saturated Fat 3.166g 0.637g Popcorn
Omega-3 - DHA 0.003g 0g Pupusas
Omega-3 - EPA 0.004g 0g Pupusas
Omega-3 - DPA 0.006g 0g Pupusas
Monounsaturated Fat 3.964g 0.95g Pupusas
Polyunsaturated fat 2.205g 2.318g Popcorn
Omega-6 - Eicosadienoic acid 0.045g 0g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g 0g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Popcorn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Pupusas
17%
Popcorn
Minerals Daily Need Coverage Score
41%
Pupusas
72%
Popcorn

Comparison summary

Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 62)
Which food is richer in vitamins?
Pupusas
Pupusas is relatively richer in vitamins
Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Popcorn
Popcorn is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 2.529g)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.