Cereals ready-to-eat, Post, Waffle Crisp vs. Pupusas — In-Depth Nutrition Comparison
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A recap on differences between cereals ready-to-eat, Post, Waffle Crisp and pupusas
- Pupusas have less vitamin B12, vitamin B6, vitamin B2, iron, vitamin B1, vitamin B3, folate, vitamin A, zinc, and vitamin D.
- Cereals ready-to-eat, Post, Waffle Crisp covers your daily vitamin B12 needs 197% more than pupusas.
- Pupusas contain 83 times less folate than cereals ready-to-eat, Post, Waffle Crisp. Cereals ready-to-eat, Post, Waffle Crisp contains 333µg of folate, while pupusas contain 4µg.
Food varieties used in this article are Cereals ready-to-eat, Post, Waffle Crisp and Restaurant, Latino, pupusas del cerdo (pupusas, pork).
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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 | +89.5% |
| Contains more IronIron | +791.1% |
| Contains more CopperCopper | +207.7% |
| Contains more ZincZinc | +363% |
| Contains more PhosphorusPhosphorus | +46.3% |
| Contains more SeleniumSelenium | +11.8% |
| Contains more CalciumCalcium | +104.2% |
| Contains more PotassiumPotassium | +20.3% |
| Contains less SodiumSodium | -28.5% |
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 AVitamin A | +7300% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin DVitamin D | +371.4% |
| Contains more Vitamin B1Vitamin B1 | +1406% |
| Contains more Vitamin B2Vitamin B2 | +1509.2% |
| Contains more Vitamin B3Vitamin B3 | +603.8% |
| Contains more Vitamin B6Vitamin B6 | +639.1% |
| Contains more Vitamin B12Vitamin B12 | +1685.7% |
| Contains more FolateFolate | +8225% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +147.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
5 g
Carbs:
83 g
Water:
2.5 g
Other:
2.9 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more CarbsCarbs | +260.6% |
| Contains more OtherOther | +51% |
| Contains more ProteinProtein | +74.4% |
| Contains more FatsFats | +108.6% |
| Contains more WaterWater | +2024.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.9 g
Monounsaturated fat:
Mono. Fat
1.7 g
Polyunsaturated fat:
Poly. Fat
1.7 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 | -71.6% |
| Contains more Mono. FatMonounsaturated fat | +133.2% |
| Contains more Poly. FatPolyunsaturated fat | +29.7% |
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 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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5µg | 0.28µg | 197% |
| Vitamin B6 | 1.7mg | 0.23mg | 113% |
| Vitamin B2 | 1.4mg | 0.087mg | 101% |
| Iron | 9mg | 1.01mg | 100% |
| Vitamin B1 | 1.25mg | 0.083mg | 97% |
| Vitamin B3 | 16.7mg | 2.373mg | 90% |
| Folate | 333µg | 4µg | 82% |
| Vitamin A | 740µg | 10µg | 81% |
| Zinc | 7.5mg | 1.62mg | 53% |
| Carbs | 83g | 23.02g | 20% |
| Copper | 0.2mg | 0.065mg | 15% |
| Vitamin D | 3.3µg | 0.7µg | 13% |
| Vitamin B5 | 0.64mg | 13% | |
| Vitamin D | 133IU | 28IU | 13% |
| Phosphorus | 237mg | 162mg | 11% |
| Protein | 6.6g | 11.51g | 10% |
| Cholesterol | 0mg | 29mg | 10% |
| Saturated fat | 0.9g | 3.166g | 10% |
| Calories | 390kcal | 232kcal | 8% |
| Magnesium | 72mg | 38mg | 8% |
| Starch | 18.98g | 8% | |
| Fats | 5g | 10.43g | 8% |
| Fiber | 4.4g | 2.6g | 7% |
| Sodium | 596mg | 426mg | 7% |
| Manganese | 0.159mg | 7% | |
| Monounsaturated fat | 1.7g | 3.964g | 6% |
| Selenium | 19.9µg | 17.8µg | 4% |
| Choline | 15.5mg | 38.4mg | 4% |
| Calcium | 24mg | 49mg | 3% |
| Polyunsaturated fat | 1.7g | 2.205g | 3% |
| Potassium | 212mg | 255mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 78.6g | 20.42g | N/A |
| Sugar | 34.7g | 1.45g | N/A |
| Vitamin E | 0.4mg | 0.35mg | 0% |
| Vitamin K | 1.2µg | 1.1µg | 0% |
| Trans fat | 0.5g | 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?
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 | Equal | |
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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
195%
20%
Minerals Daily Need Coverage Score
97%
41%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 33.25g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 170mg)
Which food is lower in Cholesterol?
Cereals ready-to-eat, Post, Waffle Crisp is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Cereals ready-to-eat, Post, Waffle Crisp is lower in Saturated fat (difference - 2.266g)
Which food is richer in minerals?
Cereals ready-to-eat, Post, Waffle Crisp is relatively richer in minerals
Which food is richer in vitamins?
Cereals ready-to-eat, Post, Waffle Crisp is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)