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  6. Cereals ready-to-eat, Post, Waffle Crisp vs. Pupusas

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 RAE, 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).

Infographic

Cereals ready-to-eat, Post, Waffle Crisp vs Pupusas infographic
Infographic link

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 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
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 +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.
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% 150% 8% 99% 313% 323% 313% 0% 392% 625% 3% 250% 8.5%
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% 5% 7% 21% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
Contains more Vitamin AVitamin A +2876.2%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin K ~1.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 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 +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
21% 40% 40%
Saturated Fat: Sat. Fat 0.9 g
Monounsaturated Fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 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 -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.
Cereals ready-to-eat, Post, Waffle Crisp Pupusas
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereals ready-to-eat, Post, Waffle Crisp Pupusas Opinion
Calories 390kcal 232kcal Cereals ready-to-eat, Post, Waffle Crisp
Protein 6.6g 11.51g Pupusas
Fats 5g 10.43g Pupusas
Vitamin C 0mg 0.1mg Pupusas
Net carbs 78.6g 20.42g Cereals ready-to-eat, Post, Waffle Crisp
Carbs 83g 23.02g Cereals ready-to-eat, Post, Waffle Crisp
Cholesterol 0mg 29mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 133IU 28IU Cereals ready-to-eat, Post, Waffle Crisp
Magnesium 72mg 38mg Cereals ready-to-eat, Post, Waffle Crisp
Calcium 24mg 49mg Pupusas
Potassium 212mg 255mg Pupusas
Iron 9mg 1.01mg Cereals ready-to-eat, Post, Waffle Crisp
Sugar 34.7g 1.45g Pupusas
Fiber 4.4g 2.6g Cereals ready-to-eat, Post, Waffle Crisp
Copper 0.2mg 0.065mg Cereals ready-to-eat, Post, Waffle Crisp
Zinc 7.5mg 1.62mg Cereals ready-to-eat, Post, Waffle Crisp
Starch 18.98g Pupusas
Phosphorus 237mg 162mg Cereals ready-to-eat, Post, Waffle Crisp
Sodium 596mg 426mg Pupusas
Vitamin A 2500IU 84IU Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A RAE 740µg 10µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin E 0.4mg 0.35mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 3.3µg 0.7µg Cereals ready-to-eat, Post, Waffle Crisp
Manganese 0.159mg Pupusas
Selenium 19.9µg 17.8µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B1 1.25mg 0.083mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B2 1.4mg 0.087mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B3 16.7mg 2.373mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B5 0.64mg Pupusas
Vitamin B6 1.7mg 0.23mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B12 5µg 0.28µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin K 1.2µg 1.1µg Cereals ready-to-eat, Post, Waffle Crisp
Folate 333µg 4µg Cereals ready-to-eat, Post, Waffle Crisp
Trans Fat 0.5g 0.083g Pupusas
Choline 15.5mg 38.4mg Pupusas
Saturated Fat 0.9g 3.166g Cereals ready-to-eat, Post, Waffle Crisp
Monounsaturated Fat 1.7g 3.964g Pupusas
Polyunsaturated fat 1.7g 2.205g Pupusas
Tryptophan 0.121mg Pupusas
Threonine 0.46mg Pupusas
Isoleucine 0.456mg Pupusas
Leucine 0.976mg Pupusas
Lysine 0.784mg Pupusas
Methionine 0.268mg Pupusas
Phenylalanine 0.463mg Pupusas
Valine 0.531mg Pupusas
Histidine 0.354mg Pupusas
Fructose 0.33g Pupusas
Omega-3 - EPA 0g 0.004g Pupusas
Omega-3 - DHA 0g 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - DPA 0g 0.006g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas
Omega-6 - Eicosadienoic acid 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereals ready-to-eat, Post, Waffle Crisp Pupusas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
191%
Cereals ready-to-eat, Post, Waffle Crisp
21%
Pupusas
Minerals Daily Need Coverage Score
97%
Cereals ready-to-eat, Post, Waffle Crisp
41%
Pupusas

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 33.25g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 170mg)
Which food is lower in Cholesterol?
Cereals ready-to-eat, Post, Waffle Crisp
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
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
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
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 ($)

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. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/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.