Cereals ready-to-eat, Post, Waffle Crisp vs. Pupusas — In-Depth Nutrition Comparison

Compare

A recap on the 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 carbs.
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

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cereals ready-to-eat, Post, Waffle Crisp

Pupusas

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%
Contains more ManganeseManganese	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cereals ready-to-eat, Post, Waffle Crisp

Pupusas

Contains more Vitamin DVitamin D	+371.4%
Contains more Vitamin AVitamin A	+7300%
Contains more Vitamin EVitamin E	+14.3%
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 Vitamin B5Vitamin B5	+∞%

~equal in Vitamin K ~1.1µg

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*	133 IU	28 IU	13%
Vitamin D	3.3µg	0.7µg	13%
Vitamin B5		0.64mg	13%
Phosphorus	237mg	162mg	11%
Omega-6 (Linoleic acid)		1.95g	11%
Protein	6.6g	11.51g	10%
Cholesterol	0mg	29mg	10%
Saturated fat	0.9g	3.166g	10%
Calories	390kcal	232kcal	8%
Fats	5g	10.43g	8%
Magnesium	72mg	38mg	8%
Starch		18.98g	8%
Fiber	4.4g	2.6g	7%
Sodium	596mg	426mg	7%
Manganese		0.159mg	7%
Monounsaturated fat	1.7g	3.964g	6%
Omega-3 (ALA)		0.087g	5%
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%
Protein per 100 calories	1.7g	5g	N/A
Calories per 10 g protein	591kcal	202kcal	N/A
Weight per 100 calories	26g	43g	N/A
Unsaturated / Saturated Fat ratio	3.8	1.9	N/A
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 (DPA)	0g	0.006g	N/A
Omega-3 (Eicosatrienoic acid)		0.007g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.01g	N/A
Omega-6 (Eicosadienoic acid)		0.045g	N/A