Cream of Wheat vs. Pupusas — In-Depth Nutrition Comparison
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What are the differences between Cream of Wheat and Pupusas?
- Cream of Wheat is higher in Iron, Vitamin A, Folate, and Vitamin B1, yet Pupusas are higher in Selenium, Phosphorus, Zinc, and Vitamin B12.
- Cream of Wheat's daily need coverage for Iron is 49% more.
- Cream of Wheat has 23 times more Vitamin A than Pupusas. While Cream of Wheat has 232µg of Vitamin A, Pupusas have only 10µg.
- The amount of Sodium in Cream of Wheat is lower.
We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types in this article.
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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 CalciumCalcium | +30.6% |
| Contains more IronIron | +391.1% |
| Contains less SodiumSodium | -76.1% |
| Contains more MagnesiumMagnesium | +533.3% |
| Contains more PotassiumPotassium | +1175% |
| Contains more CopperCopper | +51.2% |
| Contains more ZincZinc | +852.9% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +408.6% |
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 AVitamin A | +820.2% |
| Contains more Vitamin B1Vitamin B1 | +179.5% |
| Contains more Vitamin B2Vitamin B2 | +141.4% |
| Contains more Vitamin B3Vitamin B3 | +30.3% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
| Contains more FolateFolate | +1450% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B5Vitamin B5 | +680.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more WaterWater | +58.9% |
| Contains more ProteinProtein | +525.5% |
| Contains more FatsFats | +4245.8% |
| Contains more CarbsCarbs | +76% |
| Contains more OtherOther | +336.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.038 g
Monounsaturated Fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 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 | -98.8% |
| Contains more Mono. FatMonounsaturated Fat | +11912.1% |
| Contains more Poly. FatPolyunsaturated fat | +1545.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 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 more StarchStarch | +∞% |
| Contains more SucroseSucrose | +442.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 62kcal | 232kcal |
|
| Protein | 1.84g | 11.51g |
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| Fats | 0.24g | 10.43g |
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| Vitamin C | 0mg | 0.1mg |
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| Net carbs | 12.48g | 20.42g |
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| Carbs | 13.08g | 23.02g |
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| Cholesterol | 0mg | 29mg |
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| Vitamin D | 28IU |
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| Magnesium | 6mg | 38mg |
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| Calcium | 64mg | 49mg |
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| Potassium | 20mg | 255mg |
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| Iron | 4.96mg | 1.01mg |
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| Sugar | 0.07g | 1.45g |
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| Fiber | 0.6g | 2.6g |
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| Copper | 0.043mg | 0.065mg |
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| Zinc | 0.17mg | 1.62mg |
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| Starch | 18.98g |
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| Phosphorus | 18mg | 162mg |
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| Sodium | 102mg | 426mg |
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| Vitamin A | 773IU | 84IU |
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| Vitamin A | 232µg | 10µg |
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| Vitamin E | 0.02mg | 0.35mg |
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| Vitamin D | 0.7µg |
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| Manganese | 0mg | 0.159mg |
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| Selenium | 3.5µg | 17.8µg |
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| Vitamin B1 | 0.232mg | 0.083mg |
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| Vitamin B2 | 0.21mg | 0.087mg |
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| Vitamin B3 | 3.093mg | 2.373mg |
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| Vitamin B5 | 0.082mg | 0.64mg |
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| Vitamin B6 | 0.309mg | 0.23mg |
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| Vitamin B12 | 0µg | 0.28µg |
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| Vitamin K | 0.1µg | 1.1µg |
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| Folate | 62µg | 4µg |
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| Trans Fat | 0.083g |
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| Choline | 38.4mg |
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| Saturated Fat | 0.038g | 3.166g |
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| Monounsaturated Fat | 0.033g | 3.964g |
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| Polyunsaturated fat | 0.134g | 2.205g |
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| Tryptophan | 0.025mg | 0.121mg |
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| Threonine | 0.058mg | 0.46mg |
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| Isoleucine | 0.08mg | 0.456mg |
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| Leucine | 0.139mg | 0.976mg |
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| Lysine | 0.047mg | 0.784mg |
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| Methionine | 0.034mg | 0.268mg |
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| Phenylalanine | 0.099mg | 0.463mg |
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| Valine | 0.089mg | 0.531mg |
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| Histidine | 0.042mg | 0.354mg |
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| Fructose | 0.33g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DHA | 0g | 0.003g |
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| Omega-3 - ALA | 0.087g |
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| Omega-3 - DPA | 0g | 0.006g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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| Omega-6 - Eicosadienoic acid | 0.045g |
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| Omega-6 - Linoleic acid | 1.95g |
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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
26%
21%
Minerals Daily Need Coverage Score
27%
41%
Comparison summary
Which food is richer in minerals?
Pupusas is relatively richer in minerals
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 67)
Which food is lower in Cholesterol?
Cream of Wheat is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Cream of Wheat contains less Sodium (difference - 324mg)
Which food is lower in Saturated Fat?
Cream of Wheat is lower in Saturated Fat (difference - 3.128g)
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.