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  6. Pupusas vs. Grape-Nuts Cereal

Pupusas vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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How are pupusas and grape-Nuts Cereal different?

  • Grape-Nuts Cereal is higher than pupusas in iron, manganese, folate, vitamin B6, vitamin B1, phosphorus, fiber, vitamin B3, copper, and magnesium.
  • Grape-Nuts Cereal covers your daily need for iron, 337% more than pupusas.

Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal types were used in this article.

Infographic

Pupusas vs Grape-Nuts Cereal 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.
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 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains more CalciumCalcium +53.1%
Contains more SeleniumSelenium +95.6%
Contains more MagnesiumMagnesium +226.3%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +2672.3%
Contains more CopperCopper +423.1%
Contains more ZincZinc +27.8%
Contains more PhosphorusPhosphorus +188.3%
Contains more ManganeseManganese +1935.2%
~equal in Sodium ~465mg

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.
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 Choline Choline 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
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 Choline Choline 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +20.4%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B1Vitamin B1 +683.1%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +263.3%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +273.9%
Contains more Vitamin KVitamin K +81.8%
Contains more FolateFolate +8525%
~equal in Vitamin C ~0.1mg

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
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Contains more FatsFats +476.2%
Contains more WaterWater +1417.7%
Contains more CarbsCarbs +249.7%
Contains more OtherOther +55.2%
~equal in Protein ~11.22g

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% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated fat +1787.6%
Contains more Poly. FatPolyunsaturated fat +182.7%
Contains less Sat. FatSaturated fat -89.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Grape-Nuts Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Grape-Nuts Cereal DV% diff.
Iron 1.01mg 28mg 337%
Manganese 0.159mg 3.236mg 134%
Folate 4µg 345µg 85%
Vitamin B6 0.23mg 0.86mg 48%
Vitamin B1 0.083mg 0.65mg 47%
Phosphorus 162mg 467mg 44%
Fiber 2.6g 13g 42%
Vitamin B3 2.373mg 8.62mg 39%
Copper 0.065mg 0.34mg 31%
Magnesium 38mg 124mg 20%
Carbs 23.02g 80.49g 19%
Selenium 17.8µg 9.1µg 16%
Saturated fat 3.166g 0.34g 13%
Fats 10.43g 1.81g 13%
Vitamin B12 0.28µg 0µg 12%
Cholesterol 29mg 0mg 10%
Polyunsaturated fat 2.205g 0.78g 10%
Monounsaturated fat 3.964g 0.21g 9%
Starch 18.98g 8%
Calories 232kcal 361kcal 6%
Vitamin B5 0.64mg 0.872mg 5%
Potassium 255mg 400mg 4%
Vitamin D 28IU 0IU 4%
Zinc 1.62mg 2.07mg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin B2 0.087mg 0.12mg 3%
Calcium 49mg 32mg 2%
Vitamin E 0.35mg 0.62mg 2%
Sodium 426mg 465mg 2%
Protein 11.51g 11.22g 1%
Vitamin K 1.1µg 2µg 1%
Choline 38.4mg 31.9mg 1%
Vitamin A 10µg 0µg 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 20.42g 67.49g N/A
Sugar 1.45g 8.86g N/A
Trans fat 0.083g 0g 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 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 0g N/A
Omega-6 - Linoleic acid 1.95g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Grape-Nuts Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Pupusas
69%
Grape-Nuts Cereal
Minerals Daily Need Coverage Score
41%
Pupusas
209%
Grape-Nuts Cereal

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 7.41g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 75)
Which food is lower in Cholesterol?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated fat (difference - 2.826g)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts Cereal 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. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/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.