Pupusas vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison
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Significant differences between Pupusas and Cap'n Crunch Cereal
- Pupusas are richer in Selenium, while Cap'n Crunch Cereal is higher in Folate, Iron, Vitamin B6, Vitamin B2, Zinc, Vitamin B1, Vitamin B3, and Manganese.
- Cap'n Crunch Cereal covers your daily Folate needs 388% more than Pupusas.
- Pupusas have 3 times more Selenium than Cap'n Crunch Cereal. Pupusas have 17.8µg of Selenium, while Cap'n Crunch Cereal has 6.5µg.
- Pupusas are lower in Sodium.
Specific food types used in this comparison are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.
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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 CalciumCalcium | +345.5% |
| Contains more PotassiumPotassium | +37.1% |
| Contains less SodiumSodium | -43.5% |
| Contains more SeleniumSelenium | +173.8% |
| Contains more MagnesiumMagnesium | +44.7% |
| Contains more IronIron | +1822.8% |
| Contains more CopperCopper | +70.8% |
| Contains more ZincZinc | +897.5% |
| Contains more ManganeseManganese | +369.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +341.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +83.3% |
| Contains more CholineCholine | +346.5% |
| Contains more Vitamin AVitamin A | +76.2% |
| Contains more Vitamin EVitamin E | +77.1% |
| Contains more Vitamin B1Vitamin B1 | +1844.6% |
| Contains more Vitamin B2Vitamin B2 | +1994.3% |
| Contains more Vitamin B3Vitamin B3 | +804.6% |
| Contains more Vitamin B6Vitamin B6 | +829.6% |
| Contains more FolateFolate | +38775% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
Protein:
4.39 g
Fats:
5.12 g
Carbs:
85.51 g
Water:
2.5 g
Other:
2.48 g
| Contains more ProteinProtein | +162.2% |
| Contains more FatsFats | +103.7% |
| Contains more WaterWater | +2024.8% |
| Contains more CarbsCarbs | +271.5% |
| Contains more OtherOther | +29.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.166 g
Monounsaturated Fat:
Mono. Fat
3.964 g
Polyunsaturated fat:
Poly. Fat
2.205 g
Saturated Fat:
Sat. Fat
3.346 g
Monounsaturated Fat:
Mono. Fat
0.639 g
Polyunsaturated fat:
Poly. Fat
0.747 g
| Contains more Mono. FatMonounsaturated Fat | +520.3% |
| Contains more Poly. FatPolyunsaturated fat | +195.2% |
~equal in
Saturated Fat
~3.346g
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 Saturated Fat |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 232kcal | 398kcal |
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| Protein | 11.51g | 4.39g |
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| Fats | 10.43g | 5.12g |
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| Vitamin C | 0.1mg | 0mg |
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| Net carbs | 20.42g | 83.01g |
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| Carbs | 23.02g | 85.51g |
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| Cholesterol | 29mg | 0mg |
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| Vitamin D | 28IU | 0IU |
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| Magnesium | 38mg | 55mg |
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| Calcium | 49mg | 11mg |
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| Potassium | 255mg | 186mg |
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| Iron | 1.01mg | 19.42mg |
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| Sugar | 1.45g | 44.32g |
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| Fiber | 2.6g | 2.5g |
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| Copper | 0.065mg | 0.111mg |
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| Zinc | 1.62mg | 16.16mg |
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| Starch | 18.98g |
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| Phosphorus | 162mg | 167mg |
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| Sodium | 426mg | 754mg |
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| Vitamin A | 84IU | 148IU |
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| Vitamin A RAE | 10µg | 7µg |
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| Vitamin E | 0.35mg | 0.62mg |
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| Vitamin D | 0.7µg | 0µg |
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| Manganese | 0.159mg | 0.747mg |
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| Selenium | 17.8µg | 6.5µg |
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| Vitamin B1 | 0.083mg | 1.614mg |
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| Vitamin B2 | 0.087mg | 1.822mg |
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| Vitamin B3 | 2.373mg | 21.465mg |
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| Vitamin B5 | 0.64mg | 0.145mg |
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| Vitamin B6 | 0.23mg | 2.138mg |
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| Vitamin B12 | 0.28µg | 0µg |
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| Vitamin K | 1.1µg | 0.6µg |
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| Folate | 4µg | 1555µg |
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| Trans Fat | 0.083g | 0.02g |
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| Choline | 38.4mg | 8.6mg |
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| Saturated Fat | 3.166g | 3.346g |
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| Monounsaturated Fat | 3.964g | 0.639g |
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| Polyunsaturated fat | 2.205g | 0.747g |
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| Tryptophan | 0.121mg |
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| Threonine | 0.46mg |
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| Isoleucine | 0.456mg |
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| Leucine | 0.976mg |
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| Lysine | 0.784mg |
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| Methionine | 0.268mg |
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| Phenylalanine | 0.463mg |
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| Valine | 0.531mg |
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| Histidine | 0.354mg |
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| Fructose | 0.33g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DHA | 0.003g | 0g |
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| Omega-3 - ALA | 0.087g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.003g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g |
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| Omega-6 - Eicosadienoic acid | 0.045g | 0g |
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| Omega-6 - Linoleic acid | 1.95g |
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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
21%
225%
Minerals Daily Need Coverage Score
41%
157%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 42.87g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 328mg)
Which food is lower in Saturated Fat?
Pupusas is lower in Saturated Fat (difference - 0.18g)
Which food is lower in Cholesterol?
Cap'n Crunch Cereal is lower in Cholesterol (difference - 29mg)
Which food is richer in minerals?
Cap'n Crunch Cereal is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.