Bran cereal vs. Pupusas — In-Depth Nutrition Comparison
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Differences between bran cereal and pupusas
- Bran cereal is higher than pupusas in vitamin B6, vitamin B12, folate, manganese, iron, vitamin B2, vitamin B1, phosphorus, copper, and fiber.
- Bran cereal's daily need coverage for vitamin B6 is 905% higher.
- Bran cereal has 328 times more folate than pupusas. While bran cereal has 1310µg of folate, pupusas have only 4µg.
The food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Restaurant, Latino, pupusas del cerdo (pupusas, pork).
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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 more MagnesiumMagnesium | +852.6% |
| Contains more CalciumCalcium | +693.9% |
| Contains more PotassiumPotassium | +300% |
| Contains more IronIron | +1642.6% |
| Contains more CopperCopper | +1500% |
| Contains more ZincZinc | +665.4% |
| Contains more PhosphorusPhosphorus | +609.9% |
| Contains less SodiumSodium | -39.4% |
| Contains more ManganeseManganese | +4560.4% |
| Contains more SeleniumSelenium | +89.4% |
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 more Vitamin CVitamin C | +19900% |
| Contains more Vitamin AVitamin A | +5120% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin DVitamin D | +514.3% |
| Contains more Vitamin B1Vitamin B1 | +2634.9% |
| Contains more Vitamin B2Vitamin B2 | +3014.9% |
| Contains more Vitamin B3Vitamin B3 | +523.7% |
| Contains more Vitamin B5Vitamin B5 | +65.6% |
| Contains more Vitamin B6Vitamin B6 | +5117.4% |
| Contains more Vitamin B12Vitamin B12 | +6614.3% |
| Contains more Vitamin KVitamin K | +372.7% |
| Contains more FolateFolate | +32650% |
| Contains more CholineCholine | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more ProteinProtein | +14.2% |
| Contains more CarbsCarbs | +222.5% |
| Contains more OtherOther | +191.7% |
| Contains more FatsFats | +112.9% |
| Contains more WaterWater | +2405.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.1 g
Monounsaturated fat:
Mono. Fat
0.89 g
Polyunsaturated fat:
Poly. Fat
2 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 | -65.3% |
| Contains more Mono. FatMonounsaturated fat | +345.4% |
| Contains more Poly. FatPolyunsaturated fat | +10.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
21.8 g
Sucrose:
13.2 g
Glucose:
1.07 g
Fructose:
0.36 g
Lactose:
0 g
Maltose:
1.06 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 more StarchStarch | +14.9% |
| Contains more SucroseSucrose | +3373.7% |
| Contains more GlucoseGlucose | +214.7% |
| Contains more MaltoseMaltose | +171.8% |
~equal in
Fructose
~0.33g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 12mg | 0.23mg | 905% |
| Vitamin B12 | 18.8µg | 0.28µg | 772% |
| Folate | 1310µg | 4µg | 327% |
| Manganese | 7.41mg | 0.159mg | 315% |
| Iron | 17.6mg | 1.01mg | 207% |
| Vitamin B2 | 2.71mg | 0.087mg | 202% |
| Vitamin B1 | 2.27mg | 0.083mg | 182% |
| Phosphorus | 1150mg | 162mg | 141% |
| Copper | 1.04mg | 0.065mg | 108% |
| Fiber | 29.3g | 2.6g | 107% |
| Zinc | 12.4mg | 1.62mg | 98% |
| Vitamin B3 | 14.8mg | 2.373mg | 78% |
| Magnesium | 362mg | 38mg | 77% |
| Vitamin A | 522µg | 10µg | 57% |
| Calcium | 389mg | 49mg | 34% |
| Potassium | 1020mg | 255mg | 23% |
| Vitamin C | 20mg | 0.1mg | 22% |
| Vitamin D | 4.3µg | 0.7µg | 18% |
| Vitamin D | 170IU | 28IU | 18% |
| Carbs | 74.24g | 23.02g | 17% |
| Selenium | 9.4µg | 17.8µg | 15% |
| Cholesterol | 0mg | 29mg | 10% |
| Fats | 4.9g | 10.43g | 9% |
| Saturated fat | 1.1g | 3.166g | 9% |
| Monounsaturated fat | 0.89g | 3.964g | 8% |
| Vitamin B5 | 1.06mg | 0.64mg | 8% |
| Sodium | 258mg | 426mg | 7% |
| Vitamin E | 1.19mg | 0.35mg | 6% |
| Protein | 13.14g | 11.51g | 3% |
| Vitamin K | 5.2µg | 1.1µg | 3% |
| Choline | 49.4mg | 38.4mg | 2% |
| Polyunsaturated fat | 2g | 2.205g | 1% |
| Calories | 259kcal | 232kcal | 1% |
| Starch | 21.8g | 18.98g | 1% |
| Net carbs | 44.94g | 20.42g | N/A |
| Sugar | 15.69g | 1.45g | N/A |
| Trans fat | 0g | 0.083g | N/A |
| Tryptophan | 0.22mg | 0.121mg | 0% |
| Threonine | 0.38mg | 0.46mg | 0% |
| Isoleucine | 0.35mg | 0.456mg | 0% |
| Leucine | 0.7mg | 0.976mg | 0% |
| Lysine | 0.35mg | 0.784mg | 0% |
| Methionine | 0.17mg | 0.268mg | 0% |
| Phenylalanine | 0.48mg | 0.463mg | 0% |
| Valine | 0.52mg | 0.531mg | 0% |
| Histidine | 0.28mg | 0.354mg | 0% |
| Fructose | 0.36g | 0.33g | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.087g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.045g | N/A |
| Omega-6 - Linoleic acid | 1.95g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
616%
20%
Minerals Daily Need Coverage Score
335%
41%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 14.24g)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 63)
Which food is lower in Cholesterol?
Bran cereal is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Bran cereal contains less Sodium (difference - 168mg)
Which food is lower in Saturated fat?
Bran cereal is lower in Saturated fat (difference - 2.066g)
Which food is richer in minerals?
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)