Spanish rice vs. Pupusas — In-Depth Nutrition Comparison
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What are the differences between Spanish rice and Pupusas?
- Spanish rice is higher in Folate, Manganese, and Vitamin K, yet Pupusas are higher in Selenium, Phosphorus, Vitamin B6, Zinc, and Vitamin B12.
- Pupusas' daily need coverage for Selenium is 19% more.
- Spanish rice has 13 times more Folate than Pupusas. While Spanish rice has 50µg of Folate, Pupusas have only 4µg.
- The amount of Saturated Fat in Spanish rice is lower.
We used Restaurant, Mexican, spanish rice and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types in this article.
Infographic
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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.
Contains
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Iron
+13.9%
Contains
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Manganese
+145.3%
Contains
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Calcium
+145%
Contains
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Magnesium
+192.3%
Contains
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Phosphorus
+184.2%
Contains
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Potassium
+119.8%
Contains
less
Sodium
-19.3%
Contains
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Zinc
+237.5%
Contains
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Selenium
+140.5%
Equal in Copper - 0.065
Contains
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Iron
+13.9%
Contains
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Manganese
+145.3%
Contains
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Calcium
+145%
Contains
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Magnesium
+192.3%
Contains
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Phosphorus
+184.2%
Contains
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Potassium
+119.8%
Contains
less
Sodium
-19.3%
Contains
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Zinc
+237.5%
Contains
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Selenium
+140.5%
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.
:
Contains
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Vitamin A
+19%
Contains
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Vitamin E
+71.4%
Contains
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Vitamin B1
+120.5%
Contains
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Folate
+1150%
Contains
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Vitamin K
+1081.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+17.6%
Contains
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Vitamin B5
+54.2%
Contains
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Vitamin B6
+180.5%
Contains
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Vitamin B12
+250%
Equal in Vitamin C - 0.1
Equal in Vitamin B3 - 2.373
Contains
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Vitamin A
+19%
Contains
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Vitamin E
+71.4%
Contains
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Vitamin B1
+120.5%
Contains
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Folate
+1150%
Contains
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Vitamin K
+1081.8%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+17.6%
Contains
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Vitamin B5
+54.2%
Contains
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Vitamin B6
+180.5%
Contains
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Vitamin B12
+250%
Equal in Vitamin C - 0.1
Equal in Vitamin B3 - 2.373
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+35.4%
Contains
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Water
+10.2%
Contains
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Protein
+250.9%
Contains
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Fats
+97.2%
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Other
+11%
Equal in Water - 53.12
Protein:
3.28 g
Fats:
5.29 g
Carbs:
31.16 g
Water:
58.54 g
Other:
1.73 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
Contains
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Carbs
+35.4%
Contains
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Water
+10.2%
Contains
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Protein
+250.9%
Contains
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Fats
+97.2%
Contains
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Other
+11%
Equal in Water - 53.12
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-68.3%
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Monounsaturated Fat
+162.3%
Equal in Polyunsaturated fat - 2.205
Saturated Fat:
1.005 g
Monounsaturated Fat:
1.511 g
Polyunsaturated fat:
2.317 g
Saturated Fat:
3.166 g
Monounsaturated Fat:
3.964 g
Polyunsaturated fat:
2.205 g
Contains
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Saturated Fat
-68.3%
Contains
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Monounsaturated Fat
+162.3%
Equal in Polyunsaturated fat - 2.205
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+45.2%
Contains
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Glucose
+47.1%
Contains
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Fructose
+27.3%
Contains
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Maltose
+∞%
Equal in Sucrose - 0.38
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
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
Contains
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Starch
+45.2%
Contains
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Glucose
+47.1%
Contains
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Fructose
+27.3%
Contains
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Maltose
+∞%
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.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 29.96g | 20.42g |
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| Protein | 3.28g | 11.51g |
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| Fats | 5.29g | 10.43g |
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| Carbs | 31.16g | 23.02g |
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| Calories | 185kcal | 232kcal |
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| Starch | 27.55g | 18.98g |
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| Fructose | 0.42g | 0.33g |
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| Sugar | 1.3g | 1.45g |
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| Fiber | 1.2g | 2.6g |
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| Calcium | 20mg | 49mg |
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| Iron | 1.15mg | 1.01mg |
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| Magnesium | 13mg | 38mg |
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| Phosphorus | 57mg | 162mg |
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| Potassium | 116mg | 255mg |
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| Sodium | 528mg | 426mg |
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| Zinc | 0.48mg | 1.62mg |
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| Copper | 0.065mg | 0.065mg | |
| Manganese | 0.39mg | 0.159mg |
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| Selenium | 7.4µg | 17.8µg |
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| Vitamin A | 100IU | 84IU |
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| Vitamin A RAE | 6µg | 10µg |
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| Vitamin E | 0.6mg | 0.35mg |
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| Vitamin D | 0IU | 28IU |
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| Vitamin D | 0µg | 0.7µg |
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| Vitamin C | 0.1mg | 0.1mg | |
| Vitamin B1 | 0.183mg | 0.083mg |
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| Vitamin B2 | 0.074mg | 0.087mg |
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| Vitamin B3 | 2.378mg | 2.373mg |
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| Vitamin B5 | 0.415mg | 0.64mg |
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| Vitamin B6 | 0.082mg | 0.23mg |
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| Folate | 50µg | 4µg |
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| Vitamin B12 | 0.08µg | 0.28µg |
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| Vitamin K | 13µg | 1.1µg |
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| Tryptophan | 0.044mg | 0.121mg |
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| Threonine | 0.098mg | 0.46mg |
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| Isoleucine | 0.109mg | 0.456mg |
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| Leucine | 0.24mg | 0.976mg |
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| Lysine | 0.131mg | 0.784mg |
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| Methionine | 0.071mg | 0.268mg |
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| Phenylalanine | 153mg | 0.463mg |
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| Valine | 0.137mg | 0.531mg |
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| Histidine | 0.071mg | 0.354mg |
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| Cholesterol | 0mg | 29mg |
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| Trans Fat | 0.07g | 0.083g |
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| Saturated Fat | 1.005g | 3.166g |
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| Omega-3 - DHA | 0g | 0.003g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DPA | 0g | 0.006g |
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| Monounsaturated Fat | 1.511g | 3.964g |
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| Polyunsaturated fat | 2.317g | 2.205g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0.045g |
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| Omega-6 - Linoleic acid | 2.052g | 1.95g |
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| Omega-6 - Gamma-linoleic acid | 0.011g | 0.003g |
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| Omega-3 - ALA | 0.238g | 0.087g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
29%
41%
Comparison summary
Which food is lower in Sugar?
Spanish rice is lower in Sugar (difference - 0.15g)
Which food is lower in Cholesterol?
Spanish rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Spanish rice is lower in Saturated Fat (difference - 2.161g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 102mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 51)
Which food is richer in minerals?
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.