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  6. Pupusas vs. Spanish rice

Pupusas vs. Spanish rice — In-Depth Nutrition Comparison

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What are the differences between Pupusas and Spanish rice?

  • Pupusas are higher in Selenium, Phosphorus, Vitamin B6, Zinc, and Vitamin B12, yet Spanish rice is higher in Folate, Manganese, and Vitamin K.
  • Pupusas' daily need coverage for Selenium is 19% more.

We used Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Restaurant, Mexican, spanish rice types in this article.

Infographic

Pupusas vs Spanish rice 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
7
:
2
Spanish rice
Spanish rice
Contains more Calcium +145%
Contains more Magnesium +192.3%
Contains more Phosphorus +184.2%
Contains more Potassium +119.8%
Contains less Sodium -19.3%
Contains more Zinc +237.5%
Contains more Selenium +140.5%
Contains more Iron +13.9%
Contains more Manganese +145.3%
Equal in Copper - 0.065
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Contains more Calcium +145%
Contains more Magnesium +192.3%
Contains more Phosphorus +184.2%
Contains more Potassium +119.8%
Contains less Sodium -19.3%
Contains more Zinc +237.5%
Contains more Selenium +140.5%
Contains more Iron +13.9%
Contains more Manganese +145.3%
Equal in Copper - 0.065

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
:
6
Spanish rice
Spanish rice
Contains more Vitamin D +∞%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +54.2%
Contains more Vitamin B6 +180.5%
Contains more Vitamin B12 +250%
Contains more Vitamin A +19%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +120.5%
Contains more Folate +1150%
Contains more Vitamin K +1081.8%
Equal in Vitamin C - 0.1
Equal in Vitamin B3 - 2.378
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%
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +17.6%
Contains more Vitamin B5 +54.2%
Contains more Vitamin B6 +180.5%
Contains more Vitamin B12 +250%
Contains more Vitamin A +19%
Contains more Vitamin E +71.4%
Contains more Vitamin B1 +120.5%
Contains more Folate +1150%
Contains more Vitamin K +1081.8%
Equal in Vitamin C - 0.1
Equal in Vitamin B3 - 2.378

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
3
:
2
Spanish rice
Spanish rice
Contains more Protein +250.9%
Contains more Fats +97.2%
Contains more Other +11%
Contains more Carbs +35.4%
Contains more Water +10.2%
Equal in Other - 1.73
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
Spanish rice
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more Protein +250.9%
Contains more Fats +97.2%
Contains more Other +11%
Contains more Carbs +35.4%
Contains more Water +10.2%
Equal in Other - 1.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
1
:
2
Spanish rice
Spanish rice
Contains more Monounsaturated Fat +162.3%
Contains less Saturated Fat -68.3%
Equal in Polyunsaturated fat - 2.317
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Contains more Monounsaturated Fat +162.3%
Contains less Saturated Fat -68.3%
Equal in Polyunsaturated fat - 2.317

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pupusas
Pupusas
1
:
3
Spanish rice
Spanish rice
Contains more Maltose +∞%
Contains more Starch +45.2%
Contains more Glucose +47.1%
Contains more Fructose +27.3%
Equal in Sucrose - 0.38
Pupusas
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
Spanish rice
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +45.2%
Contains more Glucose +47.1%
Contains more Fructose +27.3%
Equal in Sucrose - 0.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pupusas Spanish rice Opinion
Net carbs 20.42g 29.96g Spanish rice
Protein 11.51g 3.28g Pupusas
Fats 10.43g 5.29g Pupusas
Carbs 23.02g 31.16g Spanish rice
Calories 232kcal 185kcal Pupusas
Starch 18.98g 27.55g Spanish rice
Fructose 0.33g 0.42g Spanish rice
Sugar 1.45g 1.3g Spanish rice
Fiber 2.6g 1.2g Pupusas
Calcium 49mg 20mg Pupusas
Iron 1.01mg 1.15mg Spanish rice
Magnesium 38mg 13mg Pupusas
Phosphorus 162mg 57mg Pupusas
Potassium 255mg 116mg Pupusas
Sodium 426mg 528mg Pupusas
Zinc 1.62mg 0.48mg Pupusas
Copper 0.065mg 0.065mg
Manganese 0.159mg 0.39mg Spanish rice
Selenium 17.8µg 7.4µg Pupusas
Vitamin A 84IU 100IU Spanish rice
Vitamin A RAE 10µg 6µg Pupusas
Vitamin E 0.35mg 0.6mg Spanish rice
Vitamin D 28IU 0IU Pupusas
Vitamin D 0.7µg 0µg Pupusas
Vitamin C 0.1mg 0.1mg
Vitamin B1 0.083mg 0.183mg Spanish rice
Vitamin B2 0.087mg 0.074mg Pupusas
Vitamin B3 2.373mg 2.378mg Spanish rice
Vitamin B5 0.64mg 0.415mg Pupusas
Vitamin B6 0.23mg 0.082mg Pupusas
Folate 4µg 50µg Spanish rice
Vitamin B12 0.28µg 0.08µg Pupusas
Vitamin K 1.1µg 13µg Spanish rice
Tryptophan 0.121mg 0.044mg Pupusas
Threonine 0.46mg 0.098mg Pupusas
Isoleucine 0.456mg 0.109mg Pupusas
Leucine 0.976mg 0.24mg Pupusas
Lysine 0.784mg 0.131mg Pupusas
Methionine 0.268mg 0.071mg Pupusas
Phenylalanine 0.463mg 153mg Spanish rice
Valine 0.531mg 0.137mg Pupusas
Histidine 0.354mg 0.071mg Pupusas
Cholesterol 29mg 0mg Spanish rice
Trans Fat 0.083g 0.07g Spanish rice
Saturated Fat 3.166g 1.005g Spanish rice
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 1.511g Pupusas
Polyunsaturated fat 2.205g 2.317g Spanish rice
Omega-6 - Eicosadienoic acid 0.045g 0.002g Pupusas
Omega-6 - Linoleic acid 1.95g 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0.003g 0.011g Spanish rice
Omega-3 - ALA 0.087g 0.238g Spanish rice
Omega-3 - Eicosatrienoic acid 0.007g 0g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Spanish rice
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
21%
Spanish rice
Minerals Daily Need Coverage Score
41%
Pupusas
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 0.15g)
Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 2.161g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 102mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Pupusas
Pupusas 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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.