Gratin vs. Pupusas — In-Depth Nutrition Comparison

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Summary of differences between gratin and pupusas

Gratin has more vitamin C, copper, and calcium, while pupusas have more selenium, protein, vitamin B12, vitamin B3, zinc, and phosphorus.
Pupusas cover your daily need for selenium 27% more than gratin.
Gratin contains 99 times more vitamin C than pupusas. While gratin contains 9.9mg of vitamin C, pupusas contain only 0.1mg.
The amount of saturated fat in pupusas is lower.

These are the specific foods used in this comparison Potatoes, au gratin, home-prepared from recipe using butter and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

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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.

Gratin

Pupusas

Contains more CalciumCalcium	+142.9%
Contains more PotassiumPotassium	+55.3%
Contains more CopperCopper	+146.2%

Contains more MagnesiumMagnesium	+90%
Contains more IronIron	+57.8%
Contains more ZincZinc	+134.8%
Contains more PhosphorusPhosphorus	+43.4%
Contains more SeleniumSelenium	+559.3%

~equal in Sodium ~426mg

~equal in Manganese ~0.159mg

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.

Gratin

Pupusas

Contains more Vitamin CVitamin C	+9800%
Contains more Vitamin AVitamin A	+540%
Contains more Vitamin B2Vitamin B2	+33.3%
Contains more FolateFolate	+175%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+29.7%
Contains more Vitamin B3Vitamin B3	+139%
Contains more Vitamin B5Vitamin B5	+65.4%
Contains more Vitamin B6Vitamin B6	+32.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.7µg	17.8µg	27%
Protein	5.06g	11.51g	13%
Polyunsaturated fat	0.276g	2.205g	13%
Vitamin B12	0µg	0.28µg	12%
Vitamin C	9.9mg	0.1mg	11%
Copper	0.16mg	0.065mg	11%
Omega-6 (Linoleic acid)		1.95g	11%
Vitamin B3	0.993mg	2.373mg	9%
Zinc	0.69mg	1.62mg	8%
Starch		18.98g	8%
Calcium	119mg	49mg	7%
Phosphorus	113mg	162mg	7%
Choline		38.4mg	7%
Saturated fat	4.733g	3.166g	7%
Vitamin A	64µg	10µg	6%
Calories	132kcal	232kcal	5%
Iron	0.64mg	1.01mg	5%
Vitamin B5	0.387mg	0.64mg	5%
Monounsaturated fat	2.149g	3.964g	5%
Omega-3 (ALA)		0.087g	5%
Fats	7.59g	10.43g	4%
Carbs	11.27g	23.02g	4%
Vitamin D*	0 IU	28 IU	4%
Vitamin D	0µg	0.7µg	4%
Magnesium	20mg	38mg	4%
Potassium	396mg	255mg	4%
Vitamin B6	0.174mg	0.23mg	4%
Fiber	1.8g	2.6g	3%
Cholesterol	23mg	29mg	2%
Vitamin E		0.35mg	2%
Vitamin B1	0.064mg	0.083mg	2%
Vitamin B2	0.116mg	0.087mg	2%
Folate	11µg	4µg	2%
Vitamin K		1.1µg	1%
Protein per 100 calories	3.8g	5g	N/A
Calories per 10 g protein	261kcal	202kcal	N/A
Weight per 100 calories	76g	43g	N/A
Unsaturated / Saturated Fat ratio	0.51	1.9	N/A
Net carbs	9.47g	20.42g	N/A
Sugar		1.45g	N/A
Sodium	433mg	426mg	0%
Manganese	0.161mg	0.159mg	0%
Trans fat		0.083g	N/A
Tryptophan	0.07mg	0.121mg	0%
Threonine	0.192mg	0.46mg	0%
Isoleucine	0.284mg	0.456mg	0%
Leucine	0.443mg	0.976mg	0%
Lysine	0.381mg	0.784mg	0%
Methionine	0.117mg	0.268mg	0%
Phenylalanine	0.254mg	0.463mg	0%
Valine	0.325mg	0.531mg	0%
Histidine	0.151mg	0.354mg	0%
Fructose		0.33g	0%
Omega-3 (EPA)		0.004g	N/A
Omega-3 (DHA)		0.003g	N/A
Omega-3 (DPA)		0.006g	N/A
Omega-3 (Eicosatrienoic acid)		0.007g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.01g	N/A
Omega-6 (Eicosadienoic acid)		0.045g	N/A