Tortilla vs. Pupusas — In-Depth Nutrition Comparison
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A recap on the differences between tortillas and pupusas
- Pupusas have less vitamin B1, selenium, folate, fiber, phosphorus, copper, iron, calcium, vitamin B2, and vitamin B3.
- Tortillas cover your daily vitamin B1 needs 62% more than pupusas.
- Pupusas contain 35 times less folate than tortillas. Tortillas contain 138µg of folate, while pupusas contain 4µg.
Food varieties used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Restaurant, Latino, pupusas del cerdo (pupusas, pork).
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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 | +123.7% |
| Contains more CalciumCalcium | +398% |
| Contains more IronIron | +160.4% |
| Contains more CopperCopper | +309.2% |
| Contains more ZincZinc | +18.5% |
| Contains more PhosphorusPhosphorus | +113.6% |
| Contains more SeleniumSelenium | +107.9% |
| Contains less SodiumSodium | -16.8% |
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 | +157.1% |
| Contains more Vitamin B1Vitamin B1 | +891.6% |
| Contains more Vitamin B2Vitamin B2 | +232.2% |
| Contains more Vitamin B3Vitamin B3 | +104.7% |
| Contains more Vitamin B6Vitamin B6 | +35.7% |
| Contains more Vitamin KVitamin K | +309.1% |
| Contains more FolateFolate | +3350% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +92% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.823mg | 0.083mg | 62% |
| Selenium | 37µg | 17.8µg | 35% |
| Folate | 138µg | 4µg | 34% |
| Fiber | 9.8g | 2.6g | 29% |
| Phosphorus | 346mg | 162mg | 26% |
| Copper | 0.266mg | 0.065mg | 22% |
| Iron | 2.63mg | 1.01mg | 20% |
| Calcium | 244mg | 49mg | 20% |
| Vitamin B2 | 0.289mg | 0.087mg | 16% |
| Vitamin B3 | 4.858mg | 2.373mg | 16% |
| Vitamin B5 | 0.64mg | 13% | |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Magnesium | 85mg | 38mg | 11% |
| Cholesterol | 0mg | 29mg | 10% |
| Carbs | 45.89g | 23.02g | 8% |
| Saturated fat | 4.878g | 3.166g | 8% |
| Starch | 18.98g | 8% | |
| Polyunsaturated fat | 0.992g | 2.205g | 8% |
| Manganese | 0.159mg | 7% | |
| Vitamin B6 | 0.312mg | 0.23mg | 6% |
| Protein | 9.76g | 11.51g | 4% |
| Calories | 310kcal | 232kcal | 4% |
| Vitamin D | 0µg | 0.7µg | 4% |
| Vitamin D | 0IU | 28IU | 4% |
| Sodium | 512mg | 426mg | 4% |
| Vitamin E | 0.9mg | 0.35mg | 4% |
| Choline | 20mg | 38.4mg | 3% |
| Vitamin K | 4.5µg | 1.1µg | 3% |
| Zinc | 1.92mg | 1.62mg | 3% |
| Monounsaturated fat | 3.062g | 3.964g | 2% |
| Vitamin A | 0µg | 10µg | 1% |
| Fats | 9.76g | 10.43g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 36.09g | 20.42g | N/A |
| Potassium | 262mg | 255mg | 0% |
| Sugar | 2.44g | 1.45g | N/A |
| Trans fat | 0g | 0.083g | N/A |
| Tryptophan | 0.129mg | 0.121mg | 0% |
| Threonine | 0.312mg | 0.46mg | 0% |
| Isoleucine | 0.353mg | 0.456mg | 0% |
| Leucine | 0.671mg | 0.976mg | 0% |
| Lysine | 0.37mg | 0.784mg | 0% |
| Methionine | 0.163mg | 0.268mg | 0% |
| Phenylalanine | 0.488mg | 0.463mg | 0% |
| Valine | 0.444mg | 0.531mg | 0% |
| Histidine | 0.255mg | 0.354mg | 0% |
| Fructose | 0.33g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.087g | N/A | |
| Omega-3 - DPA | 0g | 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 | 0g | 0.045g | N/A |
| Omega-6 - Linoleic acid | 1.95g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +99.3% |
| Contains more OtherOther | +131.3% |
| Contains more ProteinProtein | +17.9% |
| Contains more WaterWater | +76.2% |
~equal in
Fats
~10.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.1% |
| Contains more Mono. FatMonounsaturated fat | +29.5% |
| Contains more Poly. FatPolyunsaturated fat | +122.3% |
