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 RAE, Vitamin B3, and Iron than Pupusas.
- Daily need coverage for Vitamin B12 from 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.
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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
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Iron
+266.3%
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Magnesium
+78.9%
Contains
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Phosphorus
+40.7%
Contains
less
Sodium
-39.7%
Contains
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Zinc
+375.3%
Contains
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Copper
+823.1%
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Calcium
+48.5%
Contains
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Potassium
+18.6%
Equal in Selenium - 17.8
Contains
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Iron
+266.3%
Contains
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Magnesium
+78.9%
Contains
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Phosphorus
+40.7%
Contains
less
Sodium
-39.7%
Contains
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Zinc
+375.3%
Contains
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Copper
+823.1%
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Calcium
+48.5%
Contains
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Potassium
+18.6%
Equal in Selenium - 17.8
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.
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Contains
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Vitamin A
+1722.6%
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Vitamin E
+594.3%
Contains
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Vitamin D
+200%
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Vitamin C
+5900%
Contains
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Vitamin B1
+815.7%
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Vitamin B2
+900%
Contains
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Vitamin B3
+329.8%
Contains
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Vitamin B6
+1673.9%
Contains
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Folate
+20300%
Contains
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Vitamin B12
+4185.7%
Contains
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Vitamin K
+18.2%
Contains
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Vitamin A
+1722.6%
Contains
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Vitamin E
+594.3%
Contains
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Vitamin D
+200%
Contains
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Vitamin C
+5900%
Contains
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Vitamin B1
+815.7%
Contains
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Vitamin B2
+900%
Contains
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Vitamin B3
+329.8%
Contains
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Vitamin B6
+1673.9%
Contains
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Folate
+20300%
Contains
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Vitamin B12
+4185.7%
Contains
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Vitamin K
+18.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+251.4%
Contains
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Protein
+32.3%
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Fats
+83%
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Water
+1417.7%
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Other
+60%
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Carbs
+251.4%
Contains
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Protein
+32.3%
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Fats
+83%
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Water
+1417.7%
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Other
+60%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.1%
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Monounsaturated Fat
+58.6%
Contains
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Polyunsaturated fat
+37.8%
Contains
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Saturated Fat
-56.1%
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Monounsaturated Fat
+58.6%
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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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 | |
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Opinion |
| Net carbs | 73.9g | 20.42g |
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| Protein | 8.7g | 11.51g |
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| Fats | 5.7g | 10.43g |
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| Carbs | 80.9g | 23.02g |
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| Calories | 389kcal | 232kcal |
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| Starch | 18.98g |
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| Fructose | 0.33g |
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| Sugar | 28.3g | 1.45g |
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| Fiber | 7g | 2.6g |
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| Calcium | 33mg | 49mg |
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| Iron | 3.7mg | 1.01mg |
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| Magnesium | 68mg | 38mg |
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| Phosphorus | 228mg | 162mg |
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| Potassium | 215mg | 255mg |
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| Sodium | 257mg | 426mg |
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| Zinc | 7.7mg | 1.62mg |
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| Copper | 0.6mg | 0.065mg |
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| Manganese | 0.159mg |
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| Selenium | 17.3µg | 17.8µg |
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| Vitamin A | 1531IU | 84IU |
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| Vitamin A RAE | 459µg | 10µg |
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| Vitamin E | 2.43mg | 0.35mg |
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| Vitamin D | 82IU | 28IU |
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| Vitamin D | 2.1µg | 0.7µg |
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| Vitamin C | 6mg | 0.1mg |
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| Vitamin B1 | 0.76mg | 0.083mg |
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| Vitamin B2 | 0.87mg | 0.087mg |
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| Vitamin B3 | 10.2mg | 2.373mg |
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| Vitamin B5 | 0.64mg |
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| Vitamin B6 | 4.08mg | 0.23mg |
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| Folate | 816µg | 4µg |
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| Vitamin B12 | 12µg | 0.28µg |
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| Vitamin K | 1.3µg | 1.1µg |
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| Tryptophan | 0.121mg |
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| Threonine | 0.46mg |
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| Isoleucine | 0.456mg |
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| Leucine | 0.976mg |
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| Lysine | 0.784mg |
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| Methionine | 0.268mg |
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| Phenylalanine | 0.463mg |
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| Valine | 0.531mg |
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| Histidine | 0.354mg |
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| Cholesterol | 0mg | 29mg |
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| Trans Fat | 0g | 0.083g |
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| Saturated Fat | 1.39g | 3.166g |
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| Omega-3 - DHA | 0g | 0.003g |
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| Omega-3 - EPA | 0g | 0.004g |
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| Omega-3 - DPA | 0g | 0.006g |
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| Monounsaturated Fat | 2.5g | 3.964g |
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| Polyunsaturated fat | 1.6g | 2.205g |
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| Omega-6 - Eicosadienoic acid | 0.045g |
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| Omega-6 - Linoleic acid | 1.95g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-3 - ALA | 0.087g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
322%
21%
Minerals Daily Need Coverage Score
85%
41%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 26.85g)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Granola contains less Sodium (difference - 169mg)
Which food is lower in Cholesterol?
Granola is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Granola is lower in Saturated Fat (difference - 1.776g)
Which food is richer in vitamins?
Granola is relatively richer in vitamins
Which food is cheaper?
?
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.