Granola bars vs. Pupusas — In-Depth Nutrition Comparison

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A recap on the differences between granola bars and pupusas

Granola bars have more manganese, copper, iron, phosphorus, vitamin B1, fats, magnesium, carbs, and vitamin E; however, pupusas are higher in vitamin B12.
Granola bars cover your daily manganese needs 70% more than pupusas.
Pupusas contain 6 times less copper than granola bars. Granola bars contain 0.392mg of copper, while pupusas contain 0.065mg.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Granola bars

Pupusas

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%

~equal in Selenium ~17.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Granola bars

Pupusas

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 DVitamin D	+∞%
Contains more Vitamin AVitamin A	+400%
Contains more Vitamin B3Vitamin B3	+50.1%
Contains more Vitamin B6Vitamin B6	+170.6%
Contains more Vitamin B12Vitamin B12	+∞%

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 E	2.09mg	0.35mg	12%
Vitamin B12	0µg	0.28µg	12%
Fiber	5.3g	2.6g	11%
Vitamin B6	0.085mg	0.23mg	11%
Vitamin K	14.6µg	1.1µg	11%
Omega-6 (Linoleic acid)		1.95g	11%
Cholesterol	0mg	29mg	10%
Starch		18.98g	8%
Sodium	294mg	426mg	6%
Vitamin B3	1.581mg	2.373mg	5%
Folate	23µg	4µg	5%
Omega-3 (ALA)		0.087g	5%
Vitamin D*	0 IU	28 IU	4%
Vitamin D	0µg	0.7µg	4%
Zinc	2.03mg	1.62mg	4%
Saturated fat	2.37g	3.166g	4%
Protein	10.1g	11.51g	3%
Selenium	16.2µg	17.8µg	3%
Vitamin B5	0.813mg	0.64mg	3%
Choline	22mg	38.4mg	3%
Potassium	336mg	255mg	2%
Vitamin B2	0.119mg	0.087mg	2%
Vitamin C	0.9mg	0.1mg	1%
Calcium	61mg	49mg	1%
Vitamin A	2µg	10µg	1%
Monounsaturated fat	4.38g	3.964g	1%
Protein per 100 calories	2.1g	5g	N/A
Calories per 10 g protein	466kcal	202kcal	N/A
Weight per 100 calories	21g	43g	N/A
Unsaturated / Saturated Fat ratio	6.9	1.9	N/A
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 (DPA)	0g	0.006g	N/A
Omega-3 (Eicosatrienoic acid)		0.007g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.01g	N/A
Omega-6 (Eicosadienoic acid)		0.045g	N/A