Golden Grahams Cereal vs. Pupusas — In-Depth Nutrition Comparison
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A recap on the differences between golden Grahams Cereal and pupusas
- Pupusas have less vitamin B12, iron, vitamin B6, vitamin B2, zinc, vitamin B1, vitamin B3, folate, manganese, and vitamin A.
- Golden Grahams Cereal covers your daily vitamin B12 needs 188% more than pupusas.
- Pupusas contain 81 times less folate than golden Grahams Cereal. Golden Grahams Cereal contains 323µg of folate, while pupusas contain 4µg.
Food varieties used in this article are Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 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 CalciumCalcium | +559.2% |
| Contains more IronIron | +1335.6% |
| Contains more CopperCopper | +216.9% |
| Contains more ZincZinc | +646.9% |
| Contains more ManganeseManganese | +1062.3% |
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more PotassiumPotassium | +23.8% |
| Contains more PhosphorusPhosphorus | +25.6% |
| Contains less SodiumSodium | -44.8% |
| Contains more SeleniumSelenium | +217.9% |
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 | +19300% |
| Contains more Vitamin AVitamin A | +4620% |
| Contains more Vitamin EVitamin E | +82.9% |
| Contains more Vitamin DVitamin D | +357.1% |
| Contains more Vitamin B1Vitamin B1 | +1345.8% |
| Contains more Vitamin B2Vitamin B2 | +1509.2% |
| Contains more Vitamin B3Vitamin B3 | +578.5% |
| Contains more Vitamin B6Vitamin B6 | +601.3% |
| Contains more Vitamin B12Vitamin B12 | +1614.3% |
| Contains more Vitamin KVitamin K | +81.8% |
| Contains more FolateFolate | +7975% |
| Contains more Vitamin B5Vitamin B5 | +89.3% |
| Contains more CholineCholine | +152.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.8µg | 0.28µg | 188% |
| Iron | 14.5mg | 1.01mg | 169% |
| Vitamin B6 | 1.613mg | 0.23mg | 106% |
| Vitamin B2 | 1.4mg | 0.087mg | 101% |
| Zinc | 12.1mg | 1.62mg | 95% |
| Vitamin B1 | 1.2mg | 0.083mg | 93% |
| Vitamin B3 | 16.1mg | 2.373mg | 86% |
| Folate | 323µg | 4µg | 80% |
| Manganese | 1.848mg | 0.159mg | 73% |
| Vitamin A | 472µg | 10µg | 51% |
| Calcium | 323mg | 49mg | 27% |
| Selenium | 5.6µg | 17.8µg | 22% |
| Vitamin C | 19.4mg | 0.1mg | 21% |
| Carbs | 85.1g | 23.02g | 21% |
| Copper | 0.206mg | 0.065mg | 16% |
| Sodium | 772mg | 426mg | 15% |
| Saturated fat | 0.4g | 3.166g | 13% |
| Vitamin D | 129IU | 28IU | 13% |
| Vitamin D | 3.2µg | 0.7µg | 13% |
| Fiber | 5.6g | 2.6g | 12% |
| Protein | 5.3g | 11.51g | 12% |
| Fats | 3.2g | 10.43g | 11% |
| Cholesterol | 0mg | 29mg | 10% |
| Polyunsaturated fat | 1g | 2.205g | 8% |
| Starch | 18.98g | 8% | |
| Calories | 374kcal | 232kcal | 7% |
| Vitamin B5 | 0.338mg | 0.64mg | 6% |
| Monounsaturated fat | 1.6g | 3.964g | 6% |
| Phosphorus | 129mg | 162mg | 5% |
| Choline | 15.2mg | 38.4mg | 4% |
| Magnesium | 26mg | 38mg | 3% |
| Vitamin E | 0.64mg | 0.35mg | 2% |
| Vitamin K | 2µg | 1.1µg | 1% |
| Potassium | 206mg | 255mg | 1% |
| Net carbs | 79.5g | 20.42g | N/A |
| Sugar | 35g | 1.45g | N/A |
| Trans fat | 0g | 0.083g | N/A |
| Tryptophan | 0.121mg | 0% | |
| Threonine | 0.46mg | 0% | |
| Isoleucine | 0.456mg | 0% | |
| Leucine | 0.976mg | 0% | |
| Lysine | 0.784mg | 0% | |
| Methionine | 0.268mg | 0% | |
| Phenylalanine | 0.463mg | 0% | |
| Valine | 0.531mg | 0% | |
| Histidine | 0.354mg | 0% | |
| Fructose | 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 | 0.045g | N/A | |
| Omega-6 - Linoleic acid | 1.95g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more CarbsCarbs | +269.7% |
| Contains more OtherOther | +118.8% |
| Contains more ProteinProtein | +117.2% |
| Contains more FatsFats | +225.9% |
| Contains more WaterWater | +2314.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 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 | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +147.8% |
| Contains more Poly. FatPolyunsaturated fat | +120.5% |
