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  6. Grape-Nuts Cereal vs. Pupusas

Grape-Nuts Cereal vs. Pupusas — In-Depth Nutrition Comparison

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How are grape-Nuts Cereal and pupusas different?

  • Grape-Nuts Cereal is higher than pupusas in iron, manganese, folate, vitamin B6, vitamin B1, phosphorus, fiber, vitamin B3, copper, and magnesium.
  • Grape-Nuts Cereal covers your daily need for iron, 337% more than pupusas.
  • Grape-Nuts Cereal contains 86 times more folate than pupusas. Grape-Nuts Cereal contains 345µg of folate, while pupusas contain 4µg.

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types were used in this article.

Infographic

Grape-Nuts Cereal 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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
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 +226.3%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +2672.3%
Contains more CopperCopper +423.1%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +188.3%
Contains more ManganeseManganese +1935.2%
Contains more CalciumCalcium +53.1%
Contains more SeleniumSelenium +95.6%
~equal in Sodium ~426mg

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.
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% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
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 EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +683.1%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +263.3%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +273.9%
Contains more Vitamin KVitamin K +81.8%
Contains more FolateFolate +8525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.4%
~equal in Vitamin C ~0.1mg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Pupusas DV% diff.
Iron 28mg 1.01mg 337%
Manganese 3.236mg 0.159mg 134%
Folate 345µg 4µg 85%
Vitamin B6 0.86mg 0.23mg 48%
Vitamin B1 0.65mg 0.083mg 47%
Phosphorus 467mg 162mg 44%
Fiber 13g 2.6g 42%
Vitamin B3 8.62mg 2.373mg 39%
Copper 0.34mg 0.065mg 31%
Magnesium 124mg 38mg 20%
Carbs 80.49g 23.02g 19%
Selenium 9.1µg 17.8µg 16%
Saturated fat 0.34g 3.166g 13%
Fats 1.81g 10.43g 13%
Vitamin B12 0µg 0.28µg 12%
Cholesterol 0mg 29mg 10%
Polyunsaturated fat 0.78g 2.205g 10%
Monounsaturated fat 0.21g 3.964g 9%
Starch 18.98g 8%
Calories 361kcal 232kcal 6%
Vitamin B5 0.872mg 0.64mg 5%
Potassium 400mg 255mg 4%
Vitamin D 0IU 28IU 4%
Zinc 2.07mg 1.62mg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin B2 0.12mg 0.087mg 3%
Calcium 32mg 49mg 2%
Vitamin E 0.62mg 0.35mg 2%
Sodium 465mg 426mg 2%
Protein 11.22g 11.51g 1%
Vitamin K 2µg 1.1µg 1%
Choline 31.9mg 38.4mg 1%
Vitamin A 0µg 10µg 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 67.49g 20.42g N/A
Sugar 8.86g 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 0g 0.045g N/A
Omega-6 - Linoleic acid 1.95g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 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 +249.7%
Contains more OtherOther +55.2%
Contains more FatsFats +476.2%
Contains more WaterWater +1417.7%
~equal in Protein ~11.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 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 -89.3%
Contains more Mono. FatMonounsaturated fat +1787.6%
Contains more Poly. FatPolyunsaturated fat +182.7%

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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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. 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.