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 have more Vitamin C, and Copper.
- Daily need coverage for Selenium from 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.
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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 | +86.9% |
| Contains more FolateFolate | +75% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 232kcal | 143kcal |
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| Protein | 11.51g | 2.68g |
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| Fats | 10.43g | 8.2g |
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| Vitamin C | 0.1mg | 10mg |
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| Net carbs | 20.42g | 9.87g |
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| Carbs | 23.02g | 11.17g |
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| Cholesterol | 29mg | 68mg |
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| Vitamin D | 28IU | 0IU |
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| Magnesium | 38mg | 15mg |
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| Calcium | 49mg | 19mg |
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| Potassium | 255mg | 254mg |
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| Iron | 1.01mg | 0.65mg |
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| Sugar | 1.45g |
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| Fiber | 2.6g | 1.3g |
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| Copper | 0.065mg | 0.118mg |
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| Zinc | 1.62mg | 0.31mg |
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| Starch | 18.98g |
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| Phosphorus | 162mg | 52mg |
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| Sodium | 426mg | 529mg |
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| Vitamin A | 84IU | 157IU |
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| Vitamin A | 10µg | 32µg |
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| Vitamin E | 0.35mg |
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| Vitamin D | 0.7µg | 0µg |
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| Manganese | 0.159mg | 0.101mg |
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| Selenium | 17.8µg | 4.1µg |
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| Vitamin B1 | 0.083mg | 0.077mg |
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| Vitamin B2 | 0.087mg | 0.06mg |
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| Vitamin B3 | 2.373mg | 0.89mg |
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| Vitamin B5 | 0.64mg | 0.534mg |
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| Vitamin B6 | 0.23mg | 0.141mg |
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| Vitamin B12 | 0.28µg | 0µg |
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| Vitamin K | 1.1µg |
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| Folate | 4µg | 7µg |
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| Trans Fat | 0.083g |
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| Choline | 38.4mg |
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| Saturated Fat | 3.166g | 1.429g |
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| Monounsaturated Fat | 3.964g | 2.48g |
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| Polyunsaturated fat | 2.205g | 3.737g |
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| Tryptophan | 0.121mg | 0.042mg |
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| Threonine | 0.46mg | 0.116mg |
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| Isoleucine | 0.456mg | 0.141mg |
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| Leucine | 0.976mg | 0.202mg |
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| Lysine | 0.784mg | 0.171mg |
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| Methionine | 0.268mg | 0.066mg |
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| Phenylalanine | 0.463mg | 0.135mg |
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| Valine | 0.531mg | 0.172mg |
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| Histidine | 0.354mg | 0.062mg |
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| Fructose | 0.33g |
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| Omega-3 - EPA | 0.004g |
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| Omega-3 - DHA | 0.003g |
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| Omega-3 - ALA | 0.087g |
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| Omega-3 - DPA | 0.006g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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| Omega-6 - Eicosadienoic acid | 0.045g |
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| Omega-6 - Linoleic acid | 1.95g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
41%
24%
Comparison summary
Which food is lower in Cholesterol?
Pupusas is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 103mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Pupusas is relatively richer in minerals
Which food is richer in vitamins?
Pupusas is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Potato salad is lower in Saturated Fat (difference - 1.737g)
Which food is cheaper?
?
The foods are relatively equal in price ($)