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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 of 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% 5% 7% 21% 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% 0.24% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Contains more Vitamin AVitamin A +2000%
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 Opinion
Calories 232kcal 361kcal Grape-Nuts Cereal
Protein 11.51g 11.22g Pupusas
Fats 10.43g 1.81g Pupusas
Vitamin C 0.1mg 0.1mg
Net carbs 20.42g 67.49g Grape-Nuts Cereal
Carbs 23.02g 80.49g Grape-Nuts Cereal
Cholesterol 29mg 0mg Grape-Nuts Cereal
Vitamin D 28IU 0IU Pupusas
Magnesium 38mg 124mg Grape-Nuts Cereal
Calcium 49mg 32mg Pupusas
Potassium 255mg 400mg Grape-Nuts Cereal
Iron 1.01mg 28mg Grape-Nuts Cereal
Sugar 1.45g 8.86g Pupusas
Fiber 2.6g 13g Grape-Nuts Cereal
Copper 0.065mg 0.34mg Grape-Nuts Cereal
Zinc 1.62mg 2.07mg Grape-Nuts Cereal
Starch 18.98g Pupusas
Phosphorus 162mg 467mg Grape-Nuts Cereal
Sodium 426mg 465mg Pupusas
Vitamin A 84IU 4IU Pupusas
Vitamin A 10µg 0µg Pupusas
Vitamin E 0.35mg 0.62mg Grape-Nuts Cereal
Vitamin D 0.7µg 0µg Pupusas
Manganese 0.159mg 3.236mg Grape-Nuts Cereal
Selenium 17.8µg 9.1µg Pupusas
Vitamin B1 0.083mg 0.65mg Grape-Nuts Cereal
Vitamin B2 0.087mg 0.12mg Grape-Nuts Cereal
Vitamin B3 2.373mg 8.62mg Grape-Nuts Cereal
Vitamin B5 0.64mg 0.872mg Grape-Nuts Cereal
Vitamin B6 0.23mg 0.86mg Grape-Nuts Cereal
Vitamin B12 0.28µg 0µg Pupusas
Vitamin K 1.1µg 2µg Grape-Nuts Cereal
Folate 4µg 345µg Grape-Nuts Cereal
Trans Fat 0.083g 0g Grape-Nuts Cereal
Choline 38.4mg 31.9mg Pupusas
Saturated Fat 3.166g 0.34g Grape-Nuts Cereal
Monounsaturated Fat 3.964g 0.21g Pupusas
Polyunsaturated fat 2.205g 0.78g Pupusas
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
Fructose 0.33g Pupusas
Omega-3 - EPA 0.004g 0g Pupusas
Omega-3 - DHA 0.003g 0g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - DPA 0.006g 0g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas
Omega-6 - Eicosadienoic acid 0.045g 0g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas

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
21%
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.