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  6. Raisin Bran Cereal vs. Pupusas

Raisin Bran Cereal vs. Pupusas — In-Depth Nutrition Comparison

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The main differences between Raisin Bran Cereal and Pupusas

  • Pupusas contain less Iron, Vitamin B12, Folate, Copper, Vitamin B2, Vitamin B6, Vitamin B1, Zinc, Vitamin B3, and Selenium than Raisin Bran Cereal.
  • Daily need coverage for Iron from Raisin Bran Cereal is 178% higher.
  • Pupusas have 85 times less Folate than Raisin Bran Cereal. Raisin Bran Cereal has 339µg of Folate, while Pupusas have 4µg.

Food types used in this article are Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Raisin Bran Cereal vs Pupusas 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.
Raisin Bran Cereal
Raisin Bran Cereal
7
:
3
Pupusas
Pupusas
Contains more Iron +1409.9%
Contains more Magnesium +257.9%
Contains more Phosphorus +109.3%
Contains more Potassium +114.1%
Contains more Zinc +292.6%
Contains more Copper +681.5%
Contains more Selenium +116.9%
Contains more Calcium +48.5%
Equal in Sodium - 426
Raisin Bran Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 572% 98% 146% 49% 61% 174% 170% 0% 211%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Contains more Iron +1409.9%
Contains more Magnesium +257.9%
Contains more Phosphorus +109.3%
Contains more Potassium +114.1%
Contains more Zinc +292.6%
Contains more Copper +681.5%
Contains more Selenium +116.9%
Contains more Calcium +48.5%
Equal in Sodium - 426

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.
Raisin Bran Cereal
Raisin Bran Cereal
8
:
4
Pupusas
Pupusas
Contains more Vitamin A +908.3%
Contains more Vitamin D +257.1%
Contains more Vitamin B1 +659%
Contains more Vitamin B2 +727.6%
Contains more Vitamin B3 +256.9%
Contains more Vitamin B6 +269.6%
Contains more Folate +8375%
Contains more Vitamin B12 +803.6%
Contains more Vitamin E +94.4%
Contains more Vitamin C +∞%
Contains more Vitamin K +266.7%
Raisin Bran Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 51% 4% 75% 0% 158% 167% 159% 0% 197% 255% 317% 1%
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%
Contains more Vitamin A +908.3%
Contains more Vitamin D +257.1%
Contains more Vitamin B1 +659%
Contains more Vitamin B2 +727.6%
Contains more Vitamin B3 +256.9%
Contains more Vitamin B6 +269.6%
Contains more Folate +8375%
Contains more Vitamin B12 +803.6%
Contains more Vitamin E +94.4%
Contains more Vitamin C +∞%
Contains more Vitamin K +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin Bran Cereal
Raisin Bran Cereal
2
:
3
Pupusas
Pupusas
Contains more Carbs +249.1%
Contains more Other +37%
Contains more Protein +50.9%
Contains more Fats +457.8%
Contains more Water +608.3%
Raisin Bran Cereal
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
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
Contains more Carbs +249.1%
Contains more Other +37%
Contains more Protein +50.9%
Contains more Fats +457.8%
Contains more Water +608.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin Bran Cereal
Raisin Bran Cereal
1
:
2
Pupusas
Pupusas
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +1010.4%
Contains more Polyunsaturated fat +142.8%
Raisin Bran Cereal
25% 21% 54%
Saturated Fat: 0.424 g
Monounsaturated Fat: 0.357 g
Polyunsaturated fat: 0.908 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +1010.4%
Contains more Polyunsaturated fat +142.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Pupusas Opinion
Net carbs 70.17g 20.42g Raisin Bran Cereal
Protein 7.63g 11.51g Pupusas
Fats 1.87g 10.43g Pupusas
Carbs 80.37g 23.02g Raisin Bran Cereal
Calories 342kcal 232kcal Raisin Bran Cereal
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 33.04g 1.45g Pupusas
Fiber 10.2g 2.6g Raisin Bran Cereal
Calcium 33mg 49mg Pupusas
Iron 15.25mg 1.01mg Raisin Bran Cereal
Magnesium 136mg 38mg Raisin Bran Cereal
Phosphorus 339mg 162mg Raisin Bran Cereal
Potassium 546mg 255mg Raisin Bran Cereal
Sodium 466mg 426mg Pupusas
Zinc 6.36mg 1.62mg Raisin Bran Cereal
Copper 0.508mg 0.065mg Raisin Bran Cereal
Manganese 0.159mg Pupusas
Selenium 38.6µg 17.8µg Raisin Bran Cereal
Vitamin A 847IU 84IU Raisin Bran Cereal
Vitamin A RAE 253µg 10µg Raisin Bran Cereal
Vitamin E 0.18mg 0.35mg Pupusas
Vitamin D 102IU 28IU Raisin Bran Cereal
Vitamin D 2.5µg 0.7µg Raisin Bran Cereal
Vitamin C 0mg 0.1mg Pupusas
Vitamin B1 0.63mg 0.083mg Raisin Bran Cereal
Vitamin B2 0.72mg 0.087mg Raisin Bran Cereal
Vitamin B3 8.47mg 2.373mg Raisin Bran Cereal
Vitamin B5 0.64mg Pupusas
Vitamin B6 0.85mg 0.23mg Raisin Bran Cereal
Folate 339µg 4µg Raisin Bran Cereal
Vitamin B12 2.53µg 0.28µg Raisin Bran Cereal
Vitamin K 0.3µg 1.1µg Pupusas
Tryptophan 0.121mg Pupusas
Threonine 0.46mg Pupusas
Isoleucine 0.456mg Pupusas
Leucine 0.976mg Pupusas
Lysine 0.784mg Pupusas
Methionine 0.268mg Pupusas
Phenylalanine 0.463mg Pupusas
Valine 0.531mg Pupusas
Histidine 0.354mg Pupusas
Cholesterol 0mg 29mg Raisin Bran Cereal
Trans Fat 0g 0.083g Raisin Bran Cereal
Saturated Fat 0.424g 3.166g Raisin Bran Cereal
Omega-3 - DHA 0g 0.003g Pupusas
Omega-3 - EPA 0g 0.004g Pupusas
Omega-3 - DPA 0g 0.006g Pupusas
Monounsaturated Fat 0.357g 3.964g Pupusas
Polyunsaturated fat 0.908g 2.205g Pupusas
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
Raisin Bran Cereal Pupusas
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
115%
Raisin Bran Cereal
21%
Pupusas
Minerals Daily Need Coverage Score
149%
Raisin Bran Cereal
41%
Pupusas

Comparison summary

Which food is lower in Cholesterol?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated Fat (difference - 2.742g)
Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 31.59g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/nutrients
  2. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.