Potato salad vs. Pupusas — In-Depth Nutrition Comparison
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The main differences between potato salad and pupusas
- Potato salad has more vitamin C; however, pupusas have more selenium, protein, phosphorus, zinc, vitamin B12, vitamin B3, and vitamin B6.
- Daily need coverage for selenium for pupusas is 25% higher.
- Pupusas have 100 times less vitamin C than potato salad. Potato salad has 10mg of vitamin C, while pupusas have 0.1mg.
- Pupusas are lower in cholesterol.
Food types used in this article are Potato salad, home-prepared 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.
| Contains more CopperCopper | +81.5% |
| Contains more MagnesiumMagnesium | +153.3% |
| Contains more CalciumCalcium | +157.9% |
| Contains more IronIron | +55.4% |
| Contains more ZincZinc | +422.6% |
| Contains more PhosphorusPhosphorus | +211.5% |
| Contains less SodiumSodium | -19.5% |
| Contains more ManganeseManganese | +57.4% |
| Contains more SeleniumSelenium | +334.1% |
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 CVitamin C | +9900% |
| Contains more Vitamin AVitamin A | +220% |
| Contains more FolateFolate | +75% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +166.6% |
| Contains more Vitamin B5Vitamin B5 | +19.9% |
| Contains more Vitamin B6Vitamin B6 | +63.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.1µg | 17.8µg | 25% |
| Protein | 2.68g | 11.51g | 18% |
| Phosphorus | 52mg | 162mg | 16% |
| Cholesterol | 68mg | 29mg | 13% |
| Zinc | 0.31mg | 1.62mg | 12% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin C | 10mg | 0.1mg | 11% |
| Omega-6 (Linoleic acid) | 1.95g | 11% | |
| Polyunsaturated fat | 3.737g | 2.205g | 10% |
| Vitamin B3 | 0.89mg | 2.373mg | 9% |
| Starch | 18.98g | 8% | |
| Saturated fat | 1.429g | 3.166g | 8% |
| Vitamin B6 | 0.141mg | 0.23mg | 7% |
| Choline | 38.4mg | 7% | |
| Copper | 0.118mg | 0.065mg | 6% |
| Magnesium | 15mg | 38mg | 5% |
| Iron | 0.65mg | 1.01mg | 5% |
| Fiber | 1.3g | 2.6g | 5% |
| Omega-3 (ALA) | 0.087g | 5% | |
| Calories | 143kcal | 232kcal | 4% |
| Carbs | 11.17g | 23.02g | 4% |
| Vitamin D* | 0 IU | 28 IU | 4% |
| Vitamin D | 0µg | 0.7µg | 4% |
| Sodium | 529mg | 426mg | 4% |
| Monounsaturated fat | 2.48g | 3.964g | 4% |
| Fats | 8.2g | 10.43g | 3% |
| Calcium | 19mg | 49mg | 3% |
| Manganese | 0.101mg | 0.159mg | 3% |
| Vitamin A | 32µg | 10µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B2 | 0.06mg | 0.087mg | 2% |
| Vitamin B5 | 0.534mg | 0.64mg | 2% |
| Vitamin B1 | 0.077mg | 0.083mg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Folate | 7µg | 4µg | 1% |
| Protein per 100 calories | 1.9g | 5g | N/A |
| Calories per 10 g protein | 534kcal | 202kcal | N/A |
| Weight per 100 calories | 70g | 43g | N/A |
| Unsaturated / Saturated Fat ratio | 4.4 | 1.9 | N/A |
| Net carbs | 9.87g | 20.42g | N/A |
| Potassium | 254mg | 255mg | 0% |
| Sugar | 1.45g | N/A | |
| Trans fat | 0.083g | N/A | |
| Tryptophan | 0.042mg | 0.121mg | 0% |
| Threonine | 0.116mg | 0.46mg | 0% |
| Isoleucine | 0.141mg | 0.456mg | 0% |
| Leucine | 0.202mg | 0.976mg | 0% |
| Lysine | 0.171mg | 0.784mg | 0% |
| Methionine | 0.066mg | 0.268mg | 0% |
| Phenylalanine | 0.135mg | 0.463mg | 0% |
| Valine | 0.172mg | 0.531mg | 0% |
| Histidine | 0.062mg | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more WaterWater | +43.1% |
| Contains more ProteinProtein | +329.5% |
| Contains more FatsFats | +27.2% |
| Contains more CarbsCarbs | +106.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
Saturated fat:
Sat. Fat
3.166 g
Monounsaturated fat:
Mono. Fat
3.964 g
Polyunsaturated fat:
Poly. Fat
2.205 g
| Contains less Sat. FatSaturated fat | -54.9% |
| Contains more Poly. FatPolyunsaturated fat | +69.5% |
| Contains more Mono. FatMonounsaturated fat | +59.8% |
