Arepa vs. Pupusas — In-Depth Nutrition Comparison
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A recap on the differences between arepa and pupusas
- Arepa has less selenium, protein, vitamin B12, vitamin B6, vitamin B3, vitamin B5, fats, and zinc.
- Pupusas cover your daily selenium needs 21% more than arepa.
Food varieties used in this article are Restaurant, Latino, arepa (unleavened cornmeal bread) and Restaurant, Latino, pupusas del cerdo (pupusas, pork).
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +510% |
| Contains more Vitamin KVitamin K | +218.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Omega-6 (Linoleic acid) | 0.825g | 1.95g | 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% |
| Omega-3 (ALA) | 0.065g | 0.087g | 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 (DPA) | 0.003g | 0.006g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0g | 0.007g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.002g | 0.003g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.005g | 0.01g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.003g | 0.045g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +61.3% |
| Contains more ProteinProtein | +110% |
| Contains more FatsFats | +93.9% |
~equal in
Water
~53.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| 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
| 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
