Pupusas vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between pupusas and pilaf
- Pilaf has more folate, vitamin B1, manganese, selenium, vitamin B3, iron, vitamin B6, and copper than pupusas.
- Pilaf's daily need coverage for folate is 52% more.
- Pupusas contain 10 times more saturated fat than pilaf. Pupusas contain 3.166g of saturated fat, while pilaf contains 0.307g.
The food varieties used in the comparison are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 | +18.8% |
| Contains more PotassiumPotassium | +35.6% |
| Contains more ZincZinc | +60.4% |
| Contains less SodiumSodium | -67.3% |
| Contains more CalciumCalcium | +69.4% |
| Contains more IronIron | +141.6% |
| Contains more CopperCopper | +155.4% |
| Contains more ManganeseManganese | +454.7% |
| Contains more SeleniumSelenium | +82% |
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 AVitamin A | +150% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +1300% |
| Contains more Vitamin KVitamin K | +120% |
| Contains more CholineCholine | +119.4% |
| Contains more Vitamin CVitamin C | +4000% |
| Contains more Vitamin B1Vitamin B1 | +626.5% |
| Contains more Vitamin B3Vitamin B3 | +158.2% |
| Contains more Vitamin B5Vitamin B5 | +11.7% |
| Contains more Vitamin B6Vitamin B6 | +73.9% |
| Contains more FolateFolate | +5200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +661.3% |
| Contains more WaterWater | +560.7% |
| Contains more CarbsCarbs | +231.5% |
| Contains more OtherOther | +101% |
~equal in
Protein
~10.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +962.7% |
| Contains more Poly. FatPolyunsaturated fat | +484.9% |
| Contains less Sat. FatSaturated fat | -90.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +26.7% |
| Contains more GlucoseGlucose | +240% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +275.3% |
| Contains more MaltoseMaltose | +189.7% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 4µg | 212µg | 52% |
| Vitamin B1 | 0.083mg | 0.603mg | 43% |
| Sodium | 426mg | 1303mg | 38% |
| Manganese | 0.159mg | 0.882mg | 31% |
| Selenium | 17.8µg | 32.4µg | 27% |
| Vitamin B3 | 2.373mg | 6.127mg | 23% |
| Starch | 18.98g | 71.23g | 22% |
| Carbs | 23.02g | 76.31g | 18% |
| Iron | 1.01mg | 2.44mg | 18% |
| Fats | 10.43g | 1.37g | 14% |
| Saturated fat | 3.166g | 0.307g | 13% |
| Vitamin B6 | 0.23mg | 0.4mg | 13% |
| Polyunsaturated fat | 2.205g | 0.377g | 12% |
| Vitamin B12 | 0.28µg | 0.02µg | 11% |
| Copper | 0.065mg | 0.166mg | 11% |
| Cholesterol | 29mg | 1mg | 9% |
| Monounsaturated fat | 3.964g | 0.373g | 9% |
| Calories | 232kcal | 359kcal | 6% |
| Zinc | 1.62mg | 1.01mg | 6% |
| Fiber | 2.6g | 1.2g | 6% |
| Vitamin C | 0.1mg | 4.1mg | 4% |
| Vitamin D | 28IU | 0IU | 4% |
| Vitamin D | 0.7µg | 0µg | 4% |
| Choline | 38.4mg | 17.5mg | 4% |
| Calcium | 49mg | 83mg | 3% |
| Protein | 11.51g | 10.42g | 2% |
| Vitamin B5 | 0.64mg | 0.715mg | 2% |
| Potassium | 255mg | 188mg | 2% |
| Vitamin E | 0.35mg | 0.04mg | 2% |
| Vitamin A | 10µg | 4µg | 1% |
| Vitamin K | 1.1µg | 0.5µg | 1% |
| Magnesium | 38mg | 32mg | 1% |
| Phosphorus | 162mg | 154mg | 1% |
| Net carbs | 20.42g | 75.11g | N/A |
| Sugar | 1.45g | 1.53g | N/A |
| Vitamin B2 | 0.087mg | 0.087mg | 0% |
| Trans fat | 0.083g | 0g | N/A |
| Tryptophan | 0.121mg | 0.086mg | 0% |
| Threonine | 0.46mg | 0.221mg | 0% |
| Isoleucine | 0.456mg | 0.279mg | 0% |
| Leucine | 0.976mg | 0.523mg | 0% |
| Lysine | 0.784mg | 0.189mg | 0% |
| Methionine | 0.268mg | 0.145mg | 0% |
| Phenylalanine | 0.463mg | 0.32mg | 0% |
| Valine | 0.531mg | 0.374mg | 0% |
| Histidine | 0.354mg | 0.15mg | 0% |
| Fructose | 0.33g | 0g | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
41%
77%
Comparison summary
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 877mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 60)
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 2.859g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.