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  6. Pupusas vs. Tortilla

Pupusas vs. Tortilla — In-Depth Nutrition Comparison

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Summary of differences between pupusas and tortilla

  • Pupusas have more vitamin B6, zinc, and vitamin B5, while tortilla has more iron, vitamin B1, folate, and vitamin B3.
  • Tortilla covers your daily need for iron, 35% more than pupusas.
  • Pupusas contain 11 times more saturated fat than tortilla. While pupusas contain 3.166g of saturated fat, tortilla contains only 0.296g.

These are the specific foods used in this comparison Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Pupusas vs Tortilla 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +142.9%
Contains more ZincZinc +406.3%
Contains less SodiumSodium -11.6%
Contains more CalciumCalcium +42.9%
Contains more IronIron +277.2%
Contains more CopperCopper +56.9%
Contains more ManganeseManganese +68.6%
~equal in Phosphorus ~146mg
~equal in Selenium ~16.6µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +276.5%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +345.8%
Contains more Vitamin B2Vitamin B2 +31%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more FolateFolate +2350%

All nutrients comparison - raw data values

Nutrient Pupusas Tortilla DV% diff.
Iron 1.01mg 3.81mg 35%
Folate 4µg 98µg 24%
Vitamin B1 0.083mg 0.37mg 24%
Fats 10.43g 0.95g 15%
Saturated fat 3.166g 0.296g 13%
Vitamin B6 0.23mg 0.06mg 13%
Vitamin B12 0.28µg 12%
Zinc 1.62mg 0.32mg 12%
Polyunsaturated fat 2.205g 0.391g 12%
Vitamin B3 2.373mg 4.125mg 11%
Cholesterol 29mg 10%
Starch 18.98g 43.02g 10%
Monounsaturated fat 3.964g 0.185g 9%
Vitamin B5 0.64mg 0.17mg 9%
Carbs 23.02g 49.94g 9%
Protein 11.51g 7.28g 8%
Choline 38.4mg 7%
Magnesium 38mg 19mg 5%
Manganese 0.159mg 0.268mg 5%
Vitamin D 28IU 4%
Vitamin D 0.7µg 4%
Potassium 255mg 105mg 4%
Copper 0.065mg 0.102mg 4%
Selenium 17.8µg 16.6µg 2%
Vitamin B2 0.087mg 0.114mg 2%
Calcium 49mg 70mg 2%
Sodium 426mg 482mg 2%
Phosphorus 162mg 146mg 2%
Vitamin E 0.35mg 0.19mg 1%
Fiber 2.6g 2.4g 1%
Vitamin K 1.1µg 0.4µg 1%
Vitamin A 10µg 1%
Calories 232kcal 237kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 20.42g 47.54g N/A
Sugar 1.45g 2.75g N/A
Trans fat 0.083g N/A
Tryptophan 0.121mg 0.06mg 0%
Threonine 0.46mg 0.182mg 0%
Isoleucine 0.456mg 0.286mg 0%
Leucine 0.976mg 0.53mg 0%
Lysine 0.784mg 0.157mg 0%
Methionine 0.268mg 0.122mg 0%
Phenylalanine 0.463mg 0.375mg 0%
Valine 0.531mg 0.326mg 0%
Histidine 0.354mg 0.165mg 0%
Fructose 0.33g 0g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.087g 0.019g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.045g 0g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +58.1%
Contains more FatsFats +997.9%
Contains more WaterWater +32.9%
Contains more CarbsCarbs +116.9%
~equal in Other ~1.87g

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +2042.7%
Contains more Poly. FatPolyunsaturated fat +463.9%
Contains less Sat. FatSaturated fat -90.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +72.7%
Contains more GlucoseGlucose +126.7%
Contains more FructoseFructose +∞%
Contains more StarchStarch +126.7%
Contains more MaltoseMaltose +507.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.