Pupusas vs. Tortilla chips — In-Depth Nutrition Comparison
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What are the main differences between pupusas and tortilla chips?
- Pupusas are richer in selenium, vitamin B3, and vitamin B5, yet tortilla chips are richer in vitamin E, vitamin K, fiber, magnesium, manganese, and phosphorus.
- Pupusas' daily need coverage for selenium is 24% higher.
We used Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, tortilla chips, plain, white corn, salted types in this comparison.
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 PotassiumPotassium | +40.1% |
| Contains more ZincZinc | +17.4% |
| Contains more SeleniumSelenium | +304.5% |
| Contains more MagnesiumMagnesium | +121.1% |
| Contains more CalciumCalcium | +116.3% |
| Contains more IronIron | +50.5% |
| Contains more CopperCopper | +49.2% |
| Contains more PhosphorusPhosphorus | +38.9% |
| Contains less SodiumSodium | -23% |
| Contains more ManganeseManganese | +144% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.3% |
| Contains more Vitamin B3Vitamin B3 | +183.2% |
| Contains more Vitamin B5Vitamin B5 | +115.5% |
| Contains more Vitamin B6Vitamin B6 | +28.5% |
| Contains more CholineCholine | +97.9% |
| Contains more Vitamin EVitamin E | +908.6% |
| Contains more Vitamin B1Vitamin B1 | +68.7% |
| Contains more Vitamin B12Vitamin B12 | +28.6% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 2.205g | 10.769g | 57% |
| Selenium | 17.8µg | 4.4µg | 24% |
| Vitamin E | 0.35mg | 3.53mg | 21% |
| Starch | 18.98g | 62.53g | 18% |
| Vitamin K | 1.1µg | 20.9µg | 17% |
| Fats | 10.43g | 20.68g | 16% |
| Carbs | 23.02g | 67.78g | 15% |
| Calories | 232kcal | 472kcal | 12% |
| Fiber | 2.6g | 5.4g | 11% |
| Magnesium | 38mg | 84mg | 11% |
| Vitamin B3 | 2.373mg | 0.838mg | 10% |
| Manganese | 0.159mg | 0.388mg | 10% |
| Cholesterol | 29mg | 0mg | 10% |
| Phosphorus | 162mg | 225mg | 9% |
| Protein | 11.51g | 7.1g | 9% |
| Vitamin B5 | 0.64mg | 0.297mg | 7% |
| Iron | 1.01mg | 1.52mg | 6% |
| Calcium | 49mg | 106mg | 6% |
| Vitamin B1 | 0.083mg | 0.14mg | 5% |
| Monounsaturated fat | 3.964g | 5.664g | 4% |
| Vitamin B6 | 0.23mg | 0.179mg | 4% |
| Vitamin D | 0.7µg | 0µg | 4% |
| Copper | 0.065mg | 0.097mg | 4% |
| Sodium | 426mg | 328mg | 4% |
| Vitamin D | 28IU | 0IU | 4% |
| Choline | 38.4mg | 19.4mg | 3% |
| Vitamin B12 | 0.28µg | 0.36µg | 3% |
| Potassium | 255mg | 182mg | 2% |
| Folate | 4µg | 12µg | 2% |
| Zinc | 1.62mg | 1.38mg | 2% |
| Saturated fat | 3.166g | 2.811g | 2% |
| Vitamin A | 10µg | 0µg | 1% |
| Vitamin B2 | 0.087mg | 0.07mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 20.42g | 62.38g | N/A |
| Sugar | 1.45g | 0.78g | N/A |
| Trans fat | 0.083g | 0.812g | 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 | 0g | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
| Omega-3 - DHA | 0.003g | 0g | N/A |
| Omega-3 - ALA | 0.087g | 0.23g | N/A |
| Omega-3 - DPA | 0.006g | 0g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.045g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 1.95g | 9.695g | 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:
7.1 g
Fats:
20.68 g
Carbs:
67.78 g
Water:
2.64 g
Other:
1.8 g
| Contains more ProteinProtein | +62.1% |
| Contains more WaterWater | +1912.1% |
| Contains more FatsFats | +98.3% |
| Contains more CarbsCarbs | +194.4% |
~equal in
Other
~1.8g
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
2.811 g
Monounsaturated fat:
Mono. Fat
5.664 g
Polyunsaturated fat:
Poly. Fat
10.769 g
| Contains less Sat. FatSaturated fat | -11.2% |
| Contains more Mono. FatMonounsaturated fat | +42.9% |
| Contains more Poly. FatPolyunsaturated fat | +388.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
62.53 g
Sucrose:
0.78 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +229.5% |
| Contains more SucroseSucrose | +105.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
