Golden Grahams Cereal vs. Pupusas — In-Depth Nutrition Comparison
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A recap on 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% |
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% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
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 |
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
189%
20%
Minerals Daily Need Coverage Score
150%
41%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 33.55g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 346mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 72)
Which food is lower in Cholesterol?
Golden Grahams Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Golden Grahams Cereal is lower in Saturated fat (difference - 2.766g)
Which food is richer in vitamins?
Golden Grahams Cereal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.