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  6. Clif Bar vs. Pupusas

Clif Bar vs. Pupusas — In-Depth Nutrition Comparison

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Differences between Clif Bar and Pupusas

  • Clif Bar is higher than Pupusas in Vitamin C, Manganese, Iron, Vitamin B12, Copper, Vitamin B1, Calcium, Vitamin B5, Vitamin K, and Folate.
  • Clif Bar's daily need coverage for Vitamin C is 98% higher.
  • Clif Bar has 33 times more Vitamin K than Pupusas. While Clif Bar has 36.8µg of Vitamin K, Pupusas have only 1.1µg.

The food types used in this comparison are Snacks, CLIF BAR, mixed flavors and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Clif Bar 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.
Clif Bar
Clif Bar
10
:
0
Pupusas
Pupusas
Contains more Calcium +651%
Contains more Iron +555.4%
Contains more Magnesium +286.8%
Contains more Phosphorus +81.5%
Contains more Potassium +61.6%
Contains less Sodium -54.2%
Contains more Zinc +172.2%
Contains more Copper +578.5%
Contains more Manganese +1249.7%
Contains more Selenium +15.7%
Clif Bar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Contains more Calcium +651%
Contains more Iron +555.4%
Contains more Magnesium +286.8%
Contains more Phosphorus +81.5%
Contains more Potassium +61.6%
Contains less Sodium -54.2%
Contains more Zinc +172.2%
Contains more Copper +578.5%
Contains more Manganese +1249.7%
Contains more Selenium +15.7%

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.
Clif Bar
Clif Bar
9
:
3
Pupusas
Pupusas
Contains more Vitamin C +88100%
Contains more Vitamin B1 +563.9%
Contains more Vitamin B2 +331%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B5 +244.7%
Contains more Vitamin B6 +155.7%
Contains more Folate +2850%
Contains more Vitamin B12 +371.4%
Contains more Vitamin K +3245.5%
Contains more Vitamin A +320%
Contains more Vitamin E +45.8%
Contains more Vitamin D +∞%
Clif Bar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 294% 138% 87% 83% 133% 136% 89% 166% 92%
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 C +88100%
Contains more Vitamin B1 +563.9%
Contains more Vitamin B2 +331%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B5 +244.7%
Contains more Vitamin B6 +155.7%
Contains more Folate +2850%
Contains more Vitamin B12 +371.4%
Contains more Vitamin K +3245.5%
Contains more Vitamin A +320%
Contains more Vitamin E +45.8%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clif Bar
Clif Bar
3
:
2
Pupusas
Pupusas
Contains more Protein +27.8%
Contains more Carbs +184.3%
Contains more Other +54.7%
Contains more Fats +77.4%
Contains more Water +382.9%
Clif Bar
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 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 Protein +27.8%
Contains more Carbs +184.3%
Contains more Other +54.7%
Contains more Fats +77.4%
Contains more Water +382.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clif Bar
Clif Bar
1
:
2
Pupusas
Pupusas
Contains less Saturated Fat -53.5%
Contains more Monounsaturated Fat +262.7%
Equal in Polyunsaturated fat - 2.205
Clif Bar
31% 23% 46%
Saturated Fat: 1.471 g
Monounsaturated Fat: 1.093 g
Polyunsaturated fat: 2.182 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains less Saturated Fat -53.5%
Contains more Monounsaturated Fat +262.7%
Equal in Polyunsaturated fat - 2.205

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clif Bar Pupusas
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
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Clif Bar Pupusas Opinion
Net carbs 58.04g 20.42g Clif Bar
Protein 14.71g 11.51g Clif Bar
Fats 5.88g 10.43g Pupusas
Carbs 65.44g 23.02g Clif Bar
Calories 346kcal 232kcal Clif Bar
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 31.62g 1.45g Pupusas
Fiber 7.4g 2.6g Clif Bar
Calcium 368mg 49mg Clif Bar
Iron 6.62mg 1.01mg Clif Bar
Magnesium 147mg 38mg Clif Bar
Phosphorus 294mg 162mg Clif Bar
Potassium 412mg 255mg Clif Bar
Sodium 195mg 426mg Clif Bar
Zinc 4.41mg 1.62mg Clif Bar
Copper 0.441mg 0.065mg Clif Bar
Manganese 2.146mg 0.159mg Clif Bar
Selenium 20.6µg 17.8µg Clif Bar
Vitamin A 20IU 84IU Pupusas
Vitamin A RAE 1µg 10µg Pupusas
Vitamin E 0.24mg 0.35mg Pupusas
Vitamin D 0IU 28IU Pupusas
Vitamin D 0µg 0.7µg Pupusas
Vitamin C 88.2mg 0.1mg Clif Bar
Vitamin B1 0.551mg 0.083mg Clif Bar
Vitamin B2 0.375mg 0.087mg Clif Bar
Vitamin B3 4.412mg 2.373mg Clif Bar
Vitamin B5 2.206mg 0.64mg Clif Bar
Vitamin B6 0.588mg 0.23mg Clif Bar
Folate 118µg 4µg Clif Bar
Vitamin B12 1.32µg 0.28µg Clif Bar
Vitamin K 36.8µg 1.1µg Clif Bar
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 Clif Bar
Trans Fat 0g 0.083g Clif Bar
Saturated Fat 1.471g 3.166g Clif Bar
Omega-3 - DHA 0g 0.003g Pupusas
Omega-3 - EPA 0g 0.004g Pupusas
Omega-3 - DPA 0g 0.006g Pupusas
Monounsaturated Fat 1.093g 3.964g Pupusas
Polyunsaturated fat 2.182g 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
Clif Bar 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
102%
Clif Bar
21%
Pupusas
Minerals Daily Need Coverage Score
131%
Clif Bar
41%
Pupusas

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 30.17g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 57)
Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 231mg)
Which food is lower in Cholesterol?
Clif Bar
Clif Bar is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Clif Bar
Clif Bar is lower in Saturated Fat (difference - 1.695g)
Which food is richer in minerals?
Clif Bar
Clif Bar is relatively richer in minerals
Which food is richer in vitamins?
Clif Bar
Clif Bar is relatively richer in vitamins
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. Clif Bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174799/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.