Pupusas vs. Cream of Wheat — In-Depth Nutrition Comparison
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What are the differences between pupusas and cream of Wheat?
- Pupusas are higher in selenium, phosphorus, zinc, and vitamin B12, yet cream of Wheat is higher in iron, folate, vitamin A, and vitamin B1.
- Cream of Wheat's daily need coverage for iron is 49% more.
- The amount of saturated fat in cream of Wheat is lower.
We used Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt types in this article.
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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 MagnesiumMagnesium | +533.3% |
| Contains more PotassiumPotassium | +1175% |
| Contains more CopperCopper | +51.2% |
| Contains more ZincZinc | +852.9% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +408.6% |
| Contains more CalciumCalcium | +30.6% |
| Contains more IronIron | +391.1% |
| Contains less SodiumSodium | -76.1% |
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 EVitamin E | +1650% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +680.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +2220% |
| Contains more Vitamin B1Vitamin B1 | +179.5% |
| Contains more Vitamin B2Vitamin B2 | +141.4% |
| Contains more Vitamin B3Vitamin B3 | +30.3% |
| Contains more Vitamin B6Vitamin B6 | +34.3% |
| Contains more FolateFolate | +1450% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.01mg | 4.96mg | 49% |
| Selenium | 17.8µg | 3.5µg | 26% |
| Vitamin A | 10µg | 232µg | 25% |
| Phosphorus | 162mg | 18mg | 21% |
| Protein | 11.51g | 1.84g | 19% |
| Fats | 10.43g | 0.24g | 16% |
| Folate | 4µg | 62µg | 15% |
| Polyunsaturated fat | 2.205g | 0.134g | 14% |
| Saturated fat | 3.166g | 0.038g | 14% |
| Sodium | 426mg | 102mg | 14% |
| Zinc | 1.62mg | 0.17mg | 13% |
| Vitamin B12 | 0.28µg | 0µg | 12% |
| Vitamin B1 | 0.083mg | 0.232mg | 12% |
| Vitamin B5 | 0.64mg | 0.082mg | 11% |
| Cholesterol | 29mg | 0mg | 10% |
| Monounsaturated fat | 3.964g | 0.033g | 10% |
| Vitamin B2 | 0.087mg | 0.21mg | 9% |
| Calories | 232kcal | 62kcal | 9% |
| Fiber | 2.6g | 0.6g | 8% |
| Magnesium | 38mg | 6mg | 8% |
| Starch | 18.98g | 8% | |
| Potassium | 255mg | 20mg | 7% |
| Choline | 38.4mg | 7% | |
| Manganese | 0.159mg | 0mg | 7% |
| Vitamin B6 | 0.23mg | 0.309mg | 6% |
| Vitamin B3 | 2.373mg | 3.093mg | 5% |
| Vitamin D | 0.7µg | 4% | |
| Vitamin D | 28IU | 4% | |
| Carbs | 23.02g | 13.08g | 3% |
| Vitamin E | 0.35mg | 0.02mg | 2% |
| Copper | 0.065mg | 0.043mg | 2% |
| Calcium | 49mg | 64mg | 2% |
| Vitamin K | 1.1µg | 0.1µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 20.42g | 12.48g | N/A |
| Sugar | 1.45g | 0.07g | N/A |
| Trans fat | 0.083g | N/A | |
| Tryptophan | 0.121mg | 0.025mg | 0% |
| Threonine | 0.46mg | 0.058mg | 0% |
| Isoleucine | 0.456mg | 0.08mg | 0% |
| Leucine | 0.976mg | 0.139mg | 0% |
| Lysine | 0.784mg | 0.047mg | 0% |
| Methionine | 0.268mg | 0.034mg | 0% |
| Phenylalanine | 0.463mg | 0.099mg | 0% |
| Valine | 0.531mg | 0.089mg | 0% |
| Histidine | 0.354mg | 0.042mg | 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
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
| Contains more ProteinProtein | +525.5% |
| Contains more FatsFats | +4245.8% |
| Contains more CarbsCarbs | +76% |
| Contains more OtherOther | +336.4% |
| Contains more WaterWater | +58.9% |
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
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
| Contains more Mono. FatMonounsaturated fat | +11912.1% |
| Contains more Poly. FatPolyunsaturated fat | +1545.5% |
| Contains less Sat. FatSaturated fat | -98.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
18.98 g
Sucrose:
0.38 g
Glucose:
0.34 g
Fructose:
0.33 g
Lactose:
0 g
Maltose:
0.39 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +442.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
