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  6. Pupusas vs. Clif Bar

Pupusas vs. Clif Bar — In-Depth Nutrition Comparison

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Differences between Pupusas and Clif Bar

  • Clif Bar is higher than Pupusas in Vitamin C, Manganese, Iron, Vitamin B12, Copper, Vitamin B1, Calcium, Vitamin B5, Vitamin K, and Folate.
  • Clif Bar's daily need coverage for Vitamin C is 98% higher.

The food types used in this comparison are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, CLIF BAR, mixed flavors.

Infographic

Pupusas vs Clif Bar 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.
Pupusas
Pupusas
0
:
10
Clif Bar
Clif Bar
Contains more Calcium +651%
Contains more Iron +555.4%
Contains more Magnesium +286.8%
Contains more Phosphorus +81.5%
Contains more Potassium +61.6%
Contains less Sodium -54.2%
Contains more Zinc +172.2%
Contains more Copper +578.5%
Contains more Manganese +1249.7%
Contains more Selenium +15.7%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Clif Bar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
Contains more Calcium +651%
Contains more Iron +555.4%
Contains more Magnesium +286.8%
Contains more Phosphorus +81.5%
Contains more Potassium +61.6%
Contains less Sodium -54.2%
Contains more Zinc +172.2%
Contains more Copper +578.5%
Contains more Manganese +1249.7%
Contains more Selenium +15.7%

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.
Pupusas
Pupusas
3
:
9
Clif Bar
Clif Bar
Contains more Vitamin A +320%
Contains more Vitamin E +45.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +88100%
Contains more Vitamin B1 +563.9%
Contains more Vitamin B2 +331%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B5 +244.7%
Contains more Vitamin B6 +155.7%
Contains more Folate +2850%
Contains more Vitamin B12 +371.4%
Contains more Vitamin K +3245.5%
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Clif Bar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 294% 138% 87% 83% 133% 136% 89% 166% 92%
Contains more Vitamin A +320%
Contains more Vitamin E +45.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +88100%
Contains more Vitamin B1 +563.9%
Contains more Vitamin B2 +331%
Contains more Vitamin B3 +85.9%
Contains more Vitamin B5 +244.7%
Contains more Vitamin B6 +155.7%
Contains more Folate +2850%
Contains more Vitamin B12 +371.4%
Contains more Vitamin K +3245.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
2
:
3
Clif Bar
Clif Bar
Contains more Fats +77.4%
Contains more Water +382.9%
Contains more Protein +27.8%
Contains more Carbs +184.3%
Contains more Other +54.7%
Pupusas
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
Clif Bar
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 g
Contains more Fats +77.4%
Contains more Water +382.9%
Contains more Protein +27.8%
Contains more Carbs +184.3%
Contains more Other +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
2
:
1
Clif Bar
Clif Bar
Contains more Monounsaturated Fat +262.7%
Contains less Saturated Fat -53.5%
Equal in Polyunsaturated fat - 2.182
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Clif Bar
31% 23% 46%
Saturated Fat: 1.471 g
Monounsaturated Fat: 1.093 g
Polyunsaturated fat: 2.182 g
Contains more Monounsaturated Fat +262.7%
Contains less Saturated Fat -53.5%
Equal in Polyunsaturated fat - 2.182

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Clif Bar
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pupusas Clif Bar Opinion
Net carbs 20.42g 58.04g Clif Bar
Protein 11.51g 14.71g Clif Bar
Fats 10.43g 5.88g Pupusas
Carbs 23.02g 65.44g Clif Bar
Calories 232kcal 346kcal Clif Bar
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 1.45g 31.62g Pupusas
Fiber 2.6g 7.4g Clif Bar
Calcium 49mg 368mg Clif Bar
Iron 1.01mg 6.62mg Clif Bar
Magnesium 38mg 147mg Clif Bar
Phosphorus 162mg 294mg Clif Bar
Potassium 255mg 412mg Clif Bar
Sodium 426mg 195mg Clif Bar
Zinc 1.62mg 4.41mg Clif Bar
Copper 0.065mg 0.441mg Clif Bar
Manganese 0.159mg 2.146mg Clif Bar
Selenium 17.8µg 20.6µg Clif Bar
Vitamin A 84IU 20IU Pupusas
Vitamin A RAE 10µg 1µg Pupusas
Vitamin E 0.35mg 0.24mg Pupusas
Vitamin D 28IU 0IU Pupusas
Vitamin D 0.7µg 0µg Pupusas
Vitamin C 0.1mg 88.2mg Clif Bar
Vitamin B1 0.083mg 0.551mg Clif Bar
Vitamin B2 0.087mg 0.375mg Clif Bar
Vitamin B3 2.373mg 4.412mg Clif Bar
Vitamin B5 0.64mg 2.206mg Clif Bar
Vitamin B6 0.23mg 0.588mg Clif Bar
Folate 4µg 118µg Clif Bar
Vitamin B12 0.28µg 1.32µg Clif Bar
Vitamin K 1.1µg 36.8µg Clif Bar
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
Cholesterol 29mg 0mg Clif Bar
Trans Fat 0.083g 0g Clif Bar
Saturated Fat 3.166g 1.471g Clif Bar
Omega-3 - DHA 0.003g 0g Pupusas
Omega-3 - EPA 0.004g 0g Pupusas
Omega-3 - DPA 0.006g 0g Pupusas
Monounsaturated Fat 3.964g 1.093g Pupusas
Polyunsaturated fat 2.205g 2.182g Pupusas
Omega-6 - Eicosadienoic acid 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Clif Bar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Pupusas
102%
Clif Bar
Minerals Daily Need Coverage Score
41%
Pupusas
131%
Clif Bar

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 30.17g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 57)
Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 231mg)
Which food is lower in Cholesterol?
Clif Bar
Clif Bar is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Clif Bar
Clif Bar is lower in Saturated Fat (difference - 1.695g)
Which food is richer in minerals?
Clif Bar
Clif Bar is relatively richer in minerals
Which food is richer in vitamins?
Clif Bar
Clif Bar is relatively richer in vitamins
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. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/nutrients
  2. Clif Bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174799/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.