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Pupusas vs. Cream of Rice — In-Depth Nutrition Comparison

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How are pupusas and cream of Rice different?

  • Pupusas are richer in selenium, phosphorus, vitamin B6, zinc, vitamin B12, vitamin B5, and fiber, while cream of Rice is higher in iron.
  • Cream of Rice covers your daily need for iron, 37% more than pupusas.
  • Cream of Rice is lower in saturated fat.

Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Cereals, CREAM OF RICE, cooked with water, with salt types were used in this article.

Infographic

Pupusas vs Cream of Rice infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.3% 1.8% 149% 11% 4.4% 7.3% 23% 19% 16%
Contains more MagnesiumMagnesium +1166.7%
Contains more CalciumCalcium +4800%
Contains more PotassiumPotassium +1175%
Contains more CopperCopper +91.2%
Contains more ZincZinc +912.5%
Contains more PhosphorusPhosphorus +852.9%
Contains more SeleniumSelenium +493.3%
Contains more IronIron +292.1%
Contains less SodiumSodium -59.4%
~equal in Manganese ~0.144mg

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
12
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 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3%
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 0% 0% 0.4% 0% 18% 4.2% 19% 4.6% 6.2% 0% 0% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +128.4%
Contains more Vitamin B5Vitamin B5 +742.1%
Contains more Vitamin B6Vitamin B6 +751.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Pupusas Cream of Rice DV% diff.
Iron 1.01mg 3.96mg 37%
Selenium 17.8µg 3µg 27%
Protein 11.51g 0.9g 21%
Phosphorus 162mg 17mg 21%
Fats 10.43g 0.1g 16%
Vitamin B6 0.23mg 0.027mg 16%
Polyunsaturated fat 2.205g 0.027g 15%
Saturated fat 3.166g 0.02g 14%
Zinc 1.62mg 0.16mg 13%
Vitamin B12 0.28µg 0µg 12%
Sodium 426mg 173mg 11%
Vitamin B5 0.64mg 0.076mg 11%
Cholesterol 29mg 0mg 10%
Fiber 2.6g 0.1g 10%
Monounsaturated fat 3.964g 0.031g 10%
Calories 232kcal 52kcal 9%
Magnesium 38mg 3mg 8%
Starch 18.98g 8%
Vitamin B3 2.373mg 1.039mg 8%
Potassium 255mg 20mg 7%
Choline 38.4mg 7%
Calcium 49mg 1mg 5%
Vitamin B2 0.087mg 0.018mg 5%
Carbs 23.02g 11.5g 4%
Vitamin D 28 IU 4%
Vitamin D 0.7µg 4%
Copper 0.065mg 0.034mg 3%
Vitamin E 0.35mg 0.02mg 2%
Vitamin A 10µg 0µg 1%
Manganese 0.159mg 0.144mg 1%
Vitamin B1 0.083mg 0.071mg 1%
Vitamin K 1.1µg 0µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 20.42g 11.4g N/A
Sugar 1.45g 0.04g N/A
Folate 4µg 3µg 0%
Trans fat 0.083g N/A
Tryptophan 0.121mg 0.013mg 0%
Threonine 0.46mg 0.044mg 0%
Isoleucine 0.456mg 0.015mg 0%
Leucine 0.976mg 0.073mg 0%
Lysine 0.784mg 0.037mg 0%
Methionine 0.268mg 0.026mg 0%
Phenylalanine 0.463mg 0.037mg 0%
Valine 0.531mg 0.057mg 0%
Histidine 0.354mg 0.026mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.087g N/A
Omega-3 - DPA 0.006g 0g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 88%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 11.5 g
Water: 87.5 g
Other: 0 g
Contains more ProteinProtein +1178.9%
Contains more FatsFats +10330%
Contains more CarbsCarbs +100.2%
Contains more OtherOther +∞%
Contains more WaterWater +64.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 42% 24%
Saturated fat: Sat. Fat 3.166 g
Monounsaturated fat: Mono. Fat 3.964 g
Polyunsaturated fat: Poly. Fat 2.205 g
26% 40% 35%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +12687.1%
Contains more Poly. FatPolyunsaturated fat +8066.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/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.