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  6. Arepa vs. Pupusas

Arepa vs. Pupusas — In-Depth Nutrition Comparison

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A recap on the differences between arepa and pupusas

  • Arepa has less selenium, vitamin B12, vitamin B6, vitamin B3, vitamin B5, zinc, phosphorus, and choline.
  • Pupusas cover your daily selenium needs 21% more than arepa.
  • Arepa has less sodium.

Food varieties used in this article are Restaurant, Latino, arepa (unleavened cornmeal bread) and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Arepa 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.
Arepa
Arepa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
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 CalciumCalcium +81.6%
Contains less SodiumSodium -36.6%
Contains more MagnesiumMagnesium +40.7%
Contains more PotassiumPotassium +189.8%
Contains more CopperCopper +116.7%
Contains more ZincZinc +102.5%
Contains more PhosphorusPhosphorus +38.5%
Contains more ManganeseManganese +37.1%
Contains more SeleniumSelenium +191.8%
~equal in Iron ~1.01mg

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.
Arepa
Arepa
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 20% 5.8% 18% 9.7% 17% 12% 25% 0% 8.8% 0%
Pupusas
Pupusas
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 11% 3.3% 7% 21% 20% 44% 38% 53% 35% 2.8% 3%
Contains more Vitamin AVitamin A +510%
Contains more Vitamin KVitamin K +218.2%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more Vitamin B2Vitamin B2 +107.1%
Contains more Vitamin B3Vitamin B3 +167.2%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Arepa Pupusas DV% diff.
Selenium 6.1µg 17.8µg 21%
Protein 5.48g 11.51g 12%
Vitamin B12 0µg 0.28µg 12%
Vitamin B3 0.888mg 2.373mg 9%
Vitamin B5 0.202mg 0.64mg 9%
Vitamin B6 0.107mg 0.23mg 9%
Fats 5.38g 10.43g 8%
Cholesterol 5mg 29mg 8%
Starch 18.98g 8%
Polyunsaturated fat 0.989g 2.205g 8%
Zinc 0.8mg 1.62mg 7%
Sodium 270mg 426mg 7%
Phosphorus 117mg 162mg 6%
Vitamin A 61µg 10µg 6%
Choline 4.4mg 38.4mg 6%
Monounsaturated fat 1.514g 3.964g 6%
Carbs 37.14g 23.02g 5%
Potassium 88mg 255mg 5%
Vitamin D* 28 IU 4%
Vitamin D 0.7µg 4%
Calcium 89mg 49mg 4%
Copper 0.03mg 0.065mg 4%
Magnesium 27mg 38mg 3%
Vitamin B2 0.042mg 0.087mg 3%
Manganese 0.116mg 0.159mg 2%
Vitamin K 3.5µg 1.1µg 2%
Calories 219kcal 232kcal 1%
Vitamin B1 0.07mg 0.083mg 1%
Folate 4µg 1%
Saturated fat 2.902g 3.166g 1%
Protein per 100 calories 2.5g 5g N/A
Calories per 10 g protein 400kcal 202kcal N/A
Weight per 100 calories 46g 43g N/A
Unsaturated / Saturated Fat ratio 0.86 1.9 N/A
Vitamin C 0.1mg 0%
Net carbs 34.54g 20.42g N/A
Iron 1.04mg 1.01mg 0%
Sugar 0.87g 1.45g N/A
Fiber 2.6g 2.6g 0%
Vitamin E 0.29mg 0.35mg 0%
Trans fat 0.157g 0.083g N/A
Tryptophan 0.048mg 0.121mg 0%
Threonine 0.193mg 0.46mg 0%
Isoleucine 0.207mg 0.456mg 0%
Leucine 0.671mg 0.976mg 0%
Lysine 0.228mg 0.784mg 0%
Methionine 0.131mg 0.268mg 0%
Phenylalanine 0.276mg 0.463mg 0%
Valine 0.276mg 0.531mg 0%
Histidine 0.166mg 0.354mg 0%
Fructose 0g 0.33g 0%
Omega-3 - EPA 0.003g 0.004g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.065g 0.087g N/A
Omega-3 - DPA 0.003g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.003g 0.045g N/A
Omega-6 - Linoleic acid 0.825g 1.95g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
Arepa
1
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 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 CarbsCarbs +61.3%
Contains more ProteinProtein +110%
Contains more FatsFats +93.9%
Contains more OtherOther +60%
~equal in Water ~53.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
Arepa
1
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 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 +161.8%
Contains more Poly. FatPolyunsaturated fat +123%
~equal in Saturated fat ~3.166g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Arepa
Arepa
1
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +15.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0.39g
~equal in Galactose ~0g

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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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.