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  6. Pupusas vs. Granola bars

Pupusas vs. Granola bars — In-Depth Nutrition Comparison

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A recap on differences between Pupusas and Granola bars

  • Pupusas have more Vitamin B12, and Vitamin B6, however, Granola bars are higher in Manganese, Copper, Iron, Phosphorus, Vitamin B1, Magnesium, Vitamin E , and Vitamin K.
  • Granola bars covers your daily Manganese needs 70% more than Pupusas.

Food varieties used in this article are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, granola bars, hard, plain.

Infographic

Pupusas vs Granola bars 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.
Pupusas
Pupusas
1
:
9
Granola bars
Granola bars
Contains more Calcium +24.5%
Contains more Iron +192.1%
Contains more Magnesium +155.3%
Contains more Phosphorus +71%
Contains more Potassium +31.8%
Contains less Sodium -31%
Contains more Zinc +25.3%
Contains more Copper +503.1%
Contains more Manganese +1017.6%
Equal in Selenium - 16.2
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Granola bars
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 111% 70% 119% 30% 39% 56% 131% 232% 89%
Contains more Calcium +24.5%
Contains more Iron +192.1%
Contains more Magnesium +155.3%
Contains more Phosphorus +71%
Contains more Potassium +31.8%
Contains less Sodium -31%
Contains more Zinc +25.3%
Contains more Copper +503.1%
Contains more Manganese +1017.6%
Equal in Selenium - 16.2

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.
Pupusas
Pupusas
5
:
7
Granola bars
Granola bars
Contains more Vitamin A +154.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B6 +170.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +497.1%
Contains more Vitamin C +800%
Contains more Vitamin B1 +218.1%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B5 +27%
Contains more Folate +475%
Contains more Vitamin K +1227.3%
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Granola bars
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 42% 0% 3% 67% 28% 30% 49% 20% 18% 0% 37%
Contains more Vitamin A +154.5%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B6 +170.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +497.1%
Contains more Vitamin C +800%
Contains more Vitamin B1 +218.1%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B5 +27%
Contains more Folate +475%
Contains more Vitamin K +1227.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
3
:
2
Granola bars
Granola bars
Contains more Protein +14%
Contains more Water +1262.1%
Contains more Fats +89.8%
Contains more Carbs +179.8%
Equal in Other - 1.8
Pupusas
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
Granola bars
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more Protein +14%
Contains more Water +1262.1%
Contains more Fats +89.8%
Contains more Carbs +179.8%
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
0
:
3
Granola bars
Granola bars
Contains less Saturated Fat -25.1%
Contains more Monounsaturated Fat +10.5%
Contains more Polyunsaturated fat +446.5%
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Granola bars
13% 23% 64%
Saturated Fat: 2.37 g
Monounsaturated Fat: 4.38 g
Polyunsaturated fat: 12.05 g
Contains less Saturated Fat -25.1%
Contains more Monounsaturated Fat +10.5%
Contains more Polyunsaturated fat +446.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Granola bars
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pupusas Granola bars Opinion
Net carbs 20.42g 59.1g Granola bars
Protein 11.51g 10.1g Pupusas
Fats 10.43g 19.8g Granola bars
Carbs 23.02g 64.4g Granola bars
Calories 232kcal 471kcal Granola bars
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 1.45g 28.57g Pupusas
Fiber 2.6g 5.3g Granola bars
Calcium 49mg 61mg Granola bars
Iron 1.01mg 2.95mg Granola bars
Magnesium 38mg 97mg Granola bars
Phosphorus 162mg 277mg Granola bars
Potassium 255mg 336mg Granola bars
Sodium 426mg 294mg Granola bars
Zinc 1.62mg 2.03mg Granola bars
Copper 0.065mg 0.392mg Granola bars
Manganese 0.159mg 1.777mg Granola bars
Selenium 17.8µg 16.2µg Pupusas
Vitamin A 84IU 33IU Pupusas
Vitamin A RAE 10µg 2µg Pupusas
Vitamin E 0.35mg 2.09mg Granola bars
Vitamin D 28IU 0IU Pupusas
Vitamin D 0.7µg 0µg Pupusas
Vitamin C 0.1mg 0.9mg Granola bars
Vitamin B1 0.083mg 0.264mg Granola bars
Vitamin B2 0.087mg 0.119mg Granola bars
Vitamin B3 2.373mg 1.581mg Pupusas
Vitamin B5 0.64mg 0.813mg Granola bars
Vitamin B6 0.23mg 0.085mg Pupusas
Folate 4µg 23µg Granola bars
Vitamin B12 0.28µg 0µg Pupusas
Vitamin K 1.1µg 14.6µg Granola bars
Tryptophan 0.121mg 0.177mg Granola bars
Threonine 0.46mg 0.264mg Pupusas
Isoleucine 0.456mg 0.352mg Pupusas
Leucine 0.976mg 0.724mg Pupusas
Lysine 0.784mg 0.4mg Pupusas
Methionine 0.268mg 0.177mg Pupusas
Phenylalanine 0.463mg 0.479mg Granola bars
Valine 0.531mg 0.508mg Pupusas
Histidine 0.354mg 0.216mg Pupusas
Cholesterol 29mg 0mg Granola bars
Trans Fat 0.083g Granola bars
Saturated Fat 3.166g 2.37g Granola bars
Omega-3 - DHA 0.003g 0g Pupusas
Omega-3 - EPA 0.004g 0g Pupusas
Omega-3 - DPA 0.006g 0g Pupusas
Monounsaturated Fat 3.964g 4.38g Granola bars
Polyunsaturated fat 2.205g 12.05g Granola bars
Omega-6 - Eicosadienoic acid 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Granola bars
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Pupusas
24%
Granola bars
Minerals Daily Need Coverage Score
41%
Pupusas
89%
Granola bars

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 27.12g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 46)
Which food contains less Sodium?
Granola bars
Granola bars contains less Sodium (difference - 132mg)
Which food is lower in Cholesterol?
Granola bars
Granola bars is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Granola bars
Granola bars is lower in Saturated Fat (difference - 0.796g)
Which food is richer in minerals?
Granola bars
Granola bars is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/nutrients
  2. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.