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Pilaf vs. Pupusas — In-Depth Nutrition Comparison

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Important differences between pilaf and pupusas

  • Pilaf has more folate, vitamin B1, manganese, selenium, vitamin B3, iron, vitamin B6, and copper than pupusas.
  • Pilaf's daily need coverage for folate is 52% more.
  • Pilaf contains 7 times more vitamin B1 than pupusas. Pilaf contains 0.603mg of vitamin B1, while pupusas contain 0.083mg.
  • Pupusas contain less sodium.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Pilaf 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.
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 CalciumCalcium +69.4%
Contains more IronIron +141.6%
Contains more CopperCopper +155.4%
Contains more ManganeseManganese +454.7%
Contains more SeleniumSelenium +82%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +35.6%
Contains more ZincZinc +60.4%
Contains less SodiumSodium -67.3%
~equal in Phosphorus ~162mg

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.
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +4000%
Contains more Vitamin B1Vitamin B1 +626.5%
Contains more Vitamin B3Vitamin B3 +158.2%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more FolateFolate +5200%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +1300%
Contains more Vitamin KVitamin K +120%
Contains more CholineCholine +119.4%
~equal in Vitamin B2 ~0.087mg

All nutrients comparison - raw data values

Nutrient Pilaf Pupusas DV% diff.
Folate 212µg 4µg 52%
Vitamin B1 0.603mg 0.083mg 43%
Sodium 1303mg 426mg 38%
Manganese 0.882mg 0.159mg 31%
Selenium 32.4µg 17.8µg 27%
Vitamin B3 6.127mg 2.373mg 23%
Starch 71.23g 18.98g 22%
Carbs 76.31g 23.02g 18%
Iron 2.44mg 1.01mg 18%
Fats 1.37g 10.43g 14%
Saturated fat 0.307g 3.166g 13%
Vitamin B6 0.4mg 0.23mg 13%
Polyunsaturated fat 0.377g 2.205g 12%
Vitamin B12 0.02µg 0.28µg 11%
Copper 0.166mg 0.065mg 11%
Cholesterol 1mg 29mg 9%
Monounsaturated fat 0.373g 3.964g 9%
Calories 359kcal 232kcal 6%
Zinc 1.01mg 1.62mg 6%
Fiber 1.2g 2.6g 6%
Vitamin C 4.1mg 0.1mg 4%
Vitamin D 0IU 28IU 4%
Vitamin D 0µg 0.7µg 4%
Choline 17.5mg 38.4mg 4%
Calcium 83mg 49mg 3%
Protein 10.42g 11.51g 2%
Vitamin B5 0.715mg 0.64mg 2%
Potassium 188mg 255mg 2%
Vitamin E 0.04mg 0.35mg 2%
Vitamin A 4µg 10µg 1%
Vitamin K 0.5µg 1.1µg 1%
Magnesium 32mg 38mg 1%
Phosphorus 154mg 162mg 1%
Net carbs 75.11g 20.42g N/A
Sugar 1.53g 1.45g N/A
Vitamin B2 0.087mg 0.087mg 0%
Trans fat 0g 0.083g N/A
Tryptophan 0.086mg 0.121mg 0%
Threonine 0.221mg 0.46mg 0%
Isoleucine 0.279mg 0.456mg 0%
Leucine 0.523mg 0.976mg 0%
Lysine 0.189mg 0.784mg 0%
Methionine 0.145mg 0.268mg 0%
Phenylalanine 0.32mg 0.463mg 0%
Valine 0.374mg 0.531mg 0%
Histidine 0.15mg 0.354mg 0%
Fructose 0g 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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +231.5%
Contains more OtherOther +101%
Contains more ProteinProtein +10.5%
Contains more FatsFats +661.3%
Contains more WaterWater +560.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -90.3%
Contains more Mono. FatMonounsaturated fat +962.7%
Contains more Poly. FatPolyunsaturated fat +484.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
2
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
93% 2% 2%
Starch: 18.98 g
Sucrose: 0.38 g
Glucose: 0.34 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.39 g
Galactose: 0 g
Contains more StarchStarch +275.3%
Contains more MaltoseMaltose +189.7%
Contains more SucroseSucrose +26.7%
Contains more GlucoseGlucose +240%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.