Granola bars vs. Pupusas — In-Depth Nutrition Comparison
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A recap on differences between granola bars and pupusas
- Granola bars have more manganese, copper, iron, phosphorus, vitamin B1, magnesium, vitamin E, and vitamin K; however, pupusas are higher in vitamin B12 and vitamin B6.
- Granola bars cover your daily manganese needs 70% more than pupusas.
- Pupusas contain 13 times less vitamin K than granola bars. Granola bars contain 14.6µg of vitamin K, while pupusas contain 1.1µg.
Food varieties used in this article are Snacks, granola bars, hard, plain 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 | +155.3% |
| Contains more CalciumCalcium | +24.5% |
| Contains more PotassiumPotassium | +31.8% |
| Contains more IronIron | +192.1% |
| Contains more CopperCopper | +503.1% |
| Contains more ZincZinc | +25.3% |
| Contains more PhosphorusPhosphorus | +71% |
| Contains less SodiumSodium | -31% |
| Contains more ManganeseManganese | +1017.6% |
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 CVitamin C | +800% |
| Contains more Vitamin EVitamin E | +497.1% |
| Contains more Vitamin B1Vitamin B1 | +218.1% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin KVitamin K | +1227.3% |
| Contains more FolateFolate | +475% |
| Contains more Vitamin AVitamin A | +400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +50.1% |
| Contains more Vitamin B6Vitamin B6 | +170.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +74.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.1 g
Fats:
19.8 g
Carbs:
64.4 g
Water:
3.9 g
Other:
1.8 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more FatsFats | +89.8% |
| Contains more CarbsCarbs | +179.8% |
| Contains more ProteinProtein | +14% |
| Contains more WaterWater | +1262.1% |
~equal in
Other
~1.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.37 g
Monounsaturated fat:
Mono. Fat
4.38 g
Polyunsaturated fat:
Poly. Fat
12.05 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 | -25.1% |
| Contains more Poly. FatPolyunsaturated fat | +446.5% |
~equal in
Monounsaturated fat
~3.964g
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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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.777mg | 0.159mg | 70% |
| Polyunsaturated fat | 12.05g | 2.205g | 66% |
| Copper | 0.392mg | 0.065mg | 36% |
| Iron | 2.95mg | 1.01mg | 24% |
| Phosphorus | 277mg | 162mg | 16% |
| Vitamin B1 | 0.264mg | 0.083mg | 15% |
| Fats | 19.8g | 10.43g | 14% |
| Carbs | 64.4g | 23.02g | 14% |
| Magnesium | 97mg | 38mg | 14% |
| Calories | 471kcal | 232kcal | 12% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin E | 2.09mg | 0.35mg | 12% |
| Vitamin K | 14.6µg | 1.1µg | 11% |
| Vitamin B6 | 0.085mg | 0.23mg | 11% |
| Fiber | 5.3g | 2.6g | 11% |
| Cholesterol | 0mg | 29mg | 10% |
| Starch | 18.98g | 8% | |
| Sodium | 294mg | 426mg | 6% |
| Folate | 23µg | 4µg | 5% |
| Vitamin B3 | 1.581mg | 2.373mg | 5% |
| Vitamin D | 0IU | 28IU | 4% |
| Saturated fat | 2.37g | 3.166g | 4% |
| Vitamin D | 0µg | 0.7µg | 4% |
| Zinc | 2.03mg | 1.62mg | 4% |
| Selenium | 16.2µg | 17.8µg | 3% |
| Vitamin B5 | 0.813mg | 0.64mg | 3% |
| Protein | 10.1g | 11.51g | 3% |
| Choline | 22mg | 38.4mg | 3% |
| Potassium | 336mg | 255mg | 2% |
| Vitamin B2 | 0.119mg | 0.087mg | 2% |
| Vitamin C | 0.9mg | 0.1mg | 1% |
| Monounsaturated fat | 4.38g | 3.964g | 1% |
| Calcium | 61mg | 49mg | 1% |
| Vitamin A | 2µg | 10µg | 1% |
| Net carbs | 59.1g | 20.42g | N/A |
| Sugar | 28.57g | 1.45g | N/A |
| Trans fat | 0.083g | N/A | |
| Tryptophan | 0.177mg | 0.121mg | 0% |
| Threonine | 0.264mg | 0.46mg | 0% |
| Isoleucine | 0.352mg | 0.456mg | 0% |
| Leucine | 0.724mg | 0.976mg | 0% |
| Lysine | 0.4mg | 0.784mg | 0% |
| Methionine | 0.177mg | 0.268mg | 0% |
| Phenylalanine | 0.479mg | 0.463mg | 0% |
| Valine | 0.508mg | 0.531mg | 0% |
| Histidine | 0.216mg | 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
23%
20%
Minerals Daily Need Coverage Score
89%
41%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 27.12g)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 46)
Which food is lower in Cholesterol?
Granola bars is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Granola bars contains less Sodium (difference - 132mg)
Which food is lower in Saturated fat?
Granola bars is lower in Saturated fat (difference - 0.796g)
Which food is richer in minerals?
Granola bars is relatively richer in minerals
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.