Trail mix vs. Pupusas — In-Depth Nutrition Comparison

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How are trail mix and pupusas different?

Trail mix has more copper, manganese, vitamin B1, magnesium, phosphorus, iron, folate, vitamin B3, zinc, and potassium than pupusas.
Daily need coverage for copper for trail mix is 102% higher.
Trail mix contains 18 times more folate than pupusas. While trail mix contains 71µg of folate, pupusas contain only 4µg.

Snacks, trail mix, regular and Restaurant, Latino, pupusas del cerdo (pupusas, pork) are the varieties used in this article.

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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.

Trail mix

Pupusas

Contains more MagnesiumMagnesium	+315.8%
Contains more CalciumCalcium	+59.2%
Contains more PotassiumPotassium	+168.6%
Contains more IronIron	+202%
Contains more CopperCopper	+1415.4%
Contains more ZincZinc	+98.8%
Contains more PhosphorusPhosphorus	+113%
Contains less SodiumSodium	-46.2%
Contains more ManganeseManganese	+550.3%

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.

Trail mix

Pupusas

Contains more Vitamin CVitamin C	+1300%
Contains more Vitamin B1Vitamin B1	+456.6%
Contains more Vitamin B2Vitamin B2	+127.6%
Contains more Vitamin B3Vitamin B3	+98.6%
Contains more Vitamin B5Vitamin B5	+39.8%
Contains more Vitamin B6Vitamin B6	+29.6%
Contains more FolateFolate	+1675%

Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.985mg	0.065mg	102%
Polyunsaturated fat	9.65g	2.205g	50%
Manganese	1.034mg	0.159mg	38%
Selenium		17.8µg	32%
Vitamin B1	0.462mg	0.083mg	32%
Fats	29.4g	10.43g	29%
Magnesium	158mg	38mg	29%
Iron	3.05mg	1.01mg	26%
Phosphorus	345mg	162mg	26%
Monounsaturated fat	12.53g	3.964g	21%
Folate	71µg	4µg	17%
Zinc	3.22mg	1.62mg	15%
Vitamin B3	4.712mg	2.373mg	15%
Potassium	685mg	255mg	13%
Calories	462kcal	232kcal	12%
Vitamin B12	0µg	0.28µg	12%
Saturated fat	5.55g	3.166g	11%
Cholesterol	0mg	29mg	10%
Fiber		2.6g	10%
Sodium	229mg	426mg	9%
Vitamin B2	0.198mg	0.087mg	9%
Starch		18.98g	8%
Carbs	44.9g	23.02g	7%
Choline		38.4mg	7%
Protein	13.8g	11.51g	5%
Vitamin B5	0.895mg	0.64mg	5%
Vitamin B6	0.298mg	0.23mg	5%
Vitamin D*		28 IU	4%
Vitamin D		0.7µg	4%
Calcium	78mg	49mg	3%
Vitamin E		0.35mg	2%
Vitamin C	1.4mg	0.1mg	1%
Vitamin A	1µg	10µg	1%
Vitamin K		1.1µg	1%
Protein per 100 calories	3g	5g	N/A
Calories per 10 g protein	335kcal	202kcal	N/A
Weight per 100 calories	22g	43g	N/A
Unsaturated / Saturated Fat ratio	4	1.9	N/A
Net carbs	44.9g	20.42g	N/A
Sugar		1.45g	N/A
Trans fat		0.083g	N/A
Tryptophan	0.166mg	0.121mg	0%
Threonine	0.482mg	0.46mg	0%
Isoleucine	0.515mg	0.456mg	0%
Leucine	0.89mg	0.976mg	0%
Lysine	0.515mg	0.784mg	0%
Methionine	0.202mg	0.268mg	0%
Phenylalanine	0.658mg	0.463mg	0%
Valine	0.658mg	0.531mg	0%
Histidine	0.357mg	0.354mg	0%
Fructose		0.33g	0%
Omega-3 - EPA		0.004g	N/A
Omega-3 - DHA		0.003g	N/A
Omega-3 - ALA		0.087g	N/A
Omega-3 - DPA		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		0.045g	N/A
Omega-6 - Linoleic acid		1.95g	N/A