Pupusas vs. Potato salad — In-Depth Nutrition Comparison
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The main differences between pupusas and potato salad
- Pupusas have more selenium, phosphorus, zinc, vitamin B12, vitamin B3, and vitamin B6; however, potato salad has more vitamin C and copper.
- Daily need coverage for selenium for pupusas is 25% higher.
- Potato salad is lower in saturated fat.
Food types used in this article are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Potato salad, home-prepared.
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.
| Contains more MagnesiumMagnesium | +153.3% |
| Contains more CalciumCalcium | +157.9% |
| Contains more IronIron | +55.4% |
| Contains more ZincZinc | +422.6% |
| Contains more PhosphorusPhosphorus | +211.5% |
| Contains less SodiumSodium | -19.5% |
| Contains more ManganeseManganese | +57.4% |
| Contains more SeleniumSelenium | +334.1% |
| Contains more CopperCopper | +81.5% |
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 B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +166.6% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| Contains more Vitamin B6Vitamin B6 | +63.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +9900% |
| Contains more Vitamin AVitamin A | +220% |
| Contains more FolateFolate | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 17.8µg | 4.1µg | 25% |
| Protein | 11.51g | 2.68g | 18% |
| Phosphorus | 162mg | 52mg | 16% |
| Cholesterol | 29mg | 68mg | 13% |
| Zinc | 1.62mg | 0.31mg | 12% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Vitamin C | 0.1mg | 10mg | 11% |
| Polyunsaturated fat | 2.205g | 3.737g | 10% |
| Vitamin B3 | 2.373mg | 0.89mg | 9% |
| Saturated fat | 3.166g | 1.429g | 8% |
| Starch | 18.98g | 8% | |
| Choline | 38.4mg | 7% | |
| Vitamin B6 | 0.23mg | 0.141mg | 7% |
| Copper | 0.065mg | 0.118mg | 6% |
| Magnesium | 38mg | 15mg | 5% |
| Iron | 1.01mg | 0.65mg | 5% |
| Fiber | 2.6g | 1.3g | 5% |
| Vitamin D | 0.7µg | 0µg | 4% |
| Monounsaturated fat | 3.964g | 2.48g | 4% |
| Calories | 232kcal | 143kcal | 4% |
| Sodium | 426mg | 529mg | 4% |
| Carbs | 23.02g | 11.17g | 4% |
| Vitamin D | 28IU | 0IU | 4% |
| Calcium | 49mg | 19mg | 3% |
| Manganese | 0.159mg | 0.101mg | 3% |
| Fats | 10.43g | 8.2g | 3% |
| Vitamin A | 10µg | 32µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B2 | 0.087mg | 0.06mg | 2% |
| Vitamin B5 | 0.64mg | 0.534mg | 2% |
| Vitamin K | 1.1µg | 1% | |
| Folate | 4µg | 7µg | 1% |
| Vitamin B1 | 0.083mg | 0.077mg | 1% |
| Net carbs | 20.42g | 9.87g | N/A |
| Potassium | 255mg | 254mg | 0% |
| Sugar | 1.45g | N/A | |
| Trans fat | 0.083g | N/A | |
| Tryptophan | 0.121mg | 0.042mg | 0% |
| Threonine | 0.46mg | 0.116mg | 0% |
| Isoleucine | 0.456mg | 0.141mg | 0% |
| Leucine | 0.976mg | 0.202mg | 0% |
| Lysine | 0.784mg | 0.171mg | 0% |
| Methionine | 0.268mg | 0.066mg | 0% |
| Phenylalanine | 0.463mg | 0.135mg | 0% |
| Valine | 0.531mg | 0.172mg | 0% |
| Histidine | 0.354mg | 0.062mg | 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
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +329.5% |
| Contains more FatsFats | +27.2% |
| Contains more CarbsCarbs | +106.1% |
| Contains more WaterWater | +43.1% |
~equal in
Other
~1.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.166 g
Monounsaturated fat:
Mono. Fat
3.964 g
Polyunsaturated fat:
Poly. Fat
2.205 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains more Mono. FatMonounsaturated fat | +59.8% |
| Contains less Sat. FatSaturated fat | -54.9% |
| Contains more Poly. FatPolyunsaturated fat | +69.5% |
