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Granola vs. Pupusas — In-Depth Nutrition Comparison

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How are granola and pupusas different?

  • Granola has more vitamin B12, vitamin B6, folate, vitamin B2, copper, vitamin B1, zinc, vitamin A, vitamin B3, and iron than pupusas.
  • Daily need coverage for vitamin B12 for granola is 488% higher.
  • Granola contains 204 times more folate than pupusas. While granola contains 816µg of folate, pupusas contain only 4µg.

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Restaurant, Latino, pupusas del cerdo (pupusas, pork) are the varieties used in this article.

Infographic

Granola vs Pupusas infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 15% 23% 38% 22% 44% 69% 56% 21% 97%
Contains more MagnesiumMagnesium +78.9%
Contains more IronIron +266.3%
Contains more CopperCopper +823.1%
Contains more ZincZinc +375.3%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -39.7%
Contains more CalciumCalcium +48.5%
Contains more PotassiumPotassium +18.6%
~equal in Selenium ~17.8µg

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.
Granola
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +4490%
Contains more Vitamin EVitamin E +594.3%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin B1Vitamin B1 +815.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +329.8%
Contains more Vitamin B6Vitamin B6 +1673.9%
Contains more Vitamin B12Vitamin B12 +4185.7%
Contains more Vitamin KVitamin K +18.2%
Contains more FolateFolate +20300%
Contains more CholineCholine +69.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
12% 10% 23% 53% 2%
Protein: 11.51 g
Fats: 10.43 g
Carbs: 23.02 g
Water: 53.12 g
Other: 1.92 g
Contains more CarbsCarbs +251.4%
Contains more ProteinProtein +32.3%
Contains more FatsFats +83%
Contains more WaterWater +1417.7%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
34% 42% 24%
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 -56.1%
Contains more Mono. FatMonounsaturated fat +58.6%
Contains more Poly. FatPolyunsaturated fat +37.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Granola Pupusas
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Granola Pupusas DV% diff.
Vitamin B12 12µg 0.28µg 488%
Vitamin B6 4.08mg 0.23mg 296%
Folate 816µg 4µg 203%
Vitamin B2 0.87mg 0.087mg 60%
Copper 0.6mg 0.065mg 59%
Vitamin B1 0.76mg 0.083mg 56%
Zinc 7.7mg 1.62mg 55%
Vitamin A 459µg 10µg 50%
Vitamin B3 10.2mg 2.373mg 49%
Iron 3.7mg 1.01mg 34%
Carbs 80.9g 23.02g 19%
Fiber 7g 2.6g 18%
Vitamin E 2.43mg 0.35mg 14%
Vitamin B5 0.64mg 13%
Cholesterol 0mg 29mg 10%
Phosphorus 228mg 162mg 9%
Saturated fat 1.39g 3.166g 8%
Calories 389kcal 232kcal 8%
Starch 18.98g 8%
Sodium 257mg 426mg 7%
Magnesium 68mg 38mg 7%
Fats 5.7g 10.43g 7%
Vitamin C 6mg 0.1mg 7%
Vitamin D 82IU 28IU 7%
Manganese 0.159mg 7%
Vitamin D 2.1µg 0.7µg 7%
Protein 8.7g 11.51g 6%
Monounsaturated fat 2.5g 3.964g 4%
Polyunsaturated fat 1.6g 2.205g 4%
Choline 22.6mg 38.4mg 3%
Calcium 33mg 49mg 2%
Potassium 215mg 255mg 1%
Selenium 17.3µg 17.8µg 1%
Net carbs 73.9g 20.42g N/A
Sugar 28.3g 1.45g N/A
Vitamin K 1.3µg 1.1µg 0%
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?

ok
ok
is better in case of low diet
Granola Pupusas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
300%
Granola
20%
Pupusas
Minerals Daily Need Coverage Score
85%
Granola
41%
Pupusas

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 26.85g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 53)
Which food is lower in Cholesterol?
Granola
Granola is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Granola
Granola contains less Sodium (difference - 169mg)
Which food is lower in Saturated fat?
Granola
Granola is lower in Saturated fat (difference - 1.776g)
Which food is richer in vitamins?
Granola
Granola is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.