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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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
20%
23%
Minerals Daily Need Coverage Score
41%
48%
Comparison summary
Which food is lower in Cholesterol?
Tortilla is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Tortilla is lower in Saturated fat (difference - 2.87g)
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 56mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 52)
Which food is richer in vitamins?
Pupusas is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.