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.
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
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
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 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 | -89.3% |
| Contains more Mono. FatMonounsaturated fat | +1787.6% |
| Contains more Poly. FatPolyunsaturated fat | +182.7% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
69%
20%
Minerals Daily Need Coverage Score
209%
41%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 7.41g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 75)
Which food is lower in Cholesterol?
Grape-Nuts Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal is lower in Saturated fat (difference - 2.826g)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)