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  6. Trail mix vs. Pupusas

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.

Infographic

Trail mix vs Pupusas infographic
Infographic link

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 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
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%
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.
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 4.7% 0.33% 0% 0% 116% 46% 88% 54% 69% 0% 0% 53% 0%
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%
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 Trail mix Pupusas DV% diff.
Copper 0.985mg 0.065mg 102%
Polyunsaturated fat 9.65g 2.205g 50%
Manganese 1.034mg 0.159mg 38%
Vitamin B1 0.462mg 0.083mg 32%
Selenium 17.8µg 32%
Magnesium 158mg 38mg 29%
Fats 29.4g 10.43g 29%
Phosphorus 345mg 162mg 26%
Iron 3.05mg 1.01mg 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%
Fiber 2.6g 10%
Cholesterol 0mg 29mg 10%
Sodium 229mg 426mg 9%
Vitamin B2 0.198mg 0.087mg 9%
Starch 18.98g 8%
Choline 38.4mg 7%
Carbs 44.9g 23.02g 7%
Protein 13.8g 11.51g 5%
Vitamin B5 0.895mg 0.64mg 5%
Vitamin B6 0.298mg 0.23mg 5%
Vitamin D 0.7µg 4%
Vitamin D 28IU 4%
Calcium 78mg 49mg 3%
Vitamin E 0.35mg 2%
Vitamin A 1µg 10µg 1%
Vitamin K 1.1µg 1%
Vitamin C 1.4mg 0.1mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
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
Contains more ProteinProtein +19.9%
Contains more FatsFats +181.9%
Contains more CarbsCarbs +95%
Contains more OtherOther +40.6%
Contains more WaterWater +477.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 g
34% 42% 24%
Saturated fat: Sat. Fat 3.166 g
Monounsaturated fat: Mono. Fat 3.964 g
Polyunsaturated fat: Poly. Fat 2.205 g
Contains more Mono. FatMonounsaturated fat +216.1%
Contains more Poly. FatPolyunsaturated fat +337.6%
Contains less Sat. FatSaturated fat -43%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/nutrients
  2. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.