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  6. Pupusas vs. Cereals ready-to-eat, Post, Waffle Crisp

Pupusas vs. Cereals ready-to-eat, Post, Waffle Crisp — In-Depth Nutrition Comparison

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A recap on differences between Pupusas and Cereals ready-to-eat, Post, Waffle Crisp

  • Pupusas have less Vitamin B12, Vitamin B6, Vitamin B2, Iron, Vitamin B1, Vitamin B3, Folate, Vitamin A RAE, Zinc, and Vitamin D.
  • Cereals ready-to-eat, Post, Waffle Crisp covers your daily Vitamin B12 needs 197% more than Pupusas.

Food varieties used in this article are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Cereals ready-to-eat, Post, Waffle Crisp.

Infographic

Pupusas vs Cereals ready-to-eat, Post, Waffle Crisp 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.
Pupusas
Pupusas
4
:
6
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp
Contains more Calcium +104.2%
Contains more Potassium +20.3%
Contains less Sodium -28.5%
Contains more Iron +791.1%
Contains more Magnesium +89.5%
Contains more Phosphorus +46.3%
Contains more Zinc +363%
Contains more Copper +207.7%
Contains more Selenium +11.8%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Cereals ready-to-eat, Post, Waffle Crisp
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 338% 52% 102% 19% 78% 205% 67% 0% 109%
Contains more Calcium +104.2%
Contains more Potassium +20.3%
Contains less Sodium -28.5%
Contains more Iron +791.1%
Contains more Magnesium +89.5%
Contains more Phosphorus +46.3%
Contains more Zinc +363%
Contains more Copper +207.7%
Contains more Selenium +11.8%

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
Pupusas
2
:
10
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp
Contains more Vitamin C +∞%
Contains more Vitamin A +2876.2%
Contains more Vitamin E +14.3%
Contains more Vitamin D +371.4%
Contains more Vitamin B1 +1406%
Contains more Vitamin B2 +1509.2%
Contains more Vitamin B3 +603.8%
Contains more Vitamin B6 +639.1%
Contains more Folate +8225%
Contains more Vitamin B12 +1685.7%
Equal in Vitamin K - 1.2
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 8% 99% 0% 313% 324% 314% 0% 393% 250% 625% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +2876.2%
Contains more Vitamin E +14.3%
Contains more Vitamin D +371.4%
Contains more Vitamin B1 +1406%
Contains more Vitamin B2 +1509.2%
Contains more Vitamin B3 +603.8%
Contains more Vitamin B6 +639.1%
Contains more Folate +8225%
Contains more Vitamin B12 +1685.7%
Equal in Vitamin K - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
3
:
2
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp
Contains more Protein +74.4%
Contains more Fats +108.6%
Contains more Water +2024.8%
Contains more Carbs +260.6%
Contains more Other +51%
Pupusas
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
Cereals ready-to-eat, Post, Waffle Crisp
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 g
Contains more Protein +74.4%
Contains more Fats +108.6%
Contains more Water +2024.8%
Contains more Carbs +260.6%
Contains more Other +51%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
2
:
1
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp
Contains more Monounsaturated Fat +133.2%
Contains more Polyunsaturated fat +29.7%
Contains less Saturated Fat -71.6%
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Cereals ready-to-eat, Post, Waffle Crisp
21% 40% 40%
Saturated Fat: 0.9 g
Monounsaturated Fat: 1.7 g
Polyunsaturated fat: 1.7 g
Contains more Monounsaturated Fat +133.2%
Contains more Polyunsaturated fat +29.7%
Contains less Saturated Fat -71.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Cereals ready-to-eat, Post, Waffle Crisp
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pupusas Cereals ready-to-eat, Post, Waffle Crisp Opinion
Net carbs 20.42g 78.6g Cereals ready-to-eat, Post, Waffle Crisp
Protein 11.51g 6.6g Pupusas
Fats 10.43g 5g Pupusas
Carbs 23.02g 83g Cereals ready-to-eat, Post, Waffle Crisp
Calories 232kcal 390kcal Cereals ready-to-eat, Post, Waffle Crisp
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 1.45g 34.7g Pupusas
Fiber 2.6g 4.4g Cereals ready-to-eat, Post, Waffle Crisp
Calcium 49mg 24mg Pupusas
Iron 1.01mg 9mg Cereals ready-to-eat, Post, Waffle Crisp
Magnesium 38mg 72mg Cereals ready-to-eat, Post, Waffle Crisp
Phosphorus 162mg 237mg Cereals ready-to-eat, Post, Waffle Crisp
Potassium 255mg 212mg Pupusas
Sodium 426mg 596mg Pupusas
Zinc 1.62mg 7.5mg Cereals ready-to-eat, Post, Waffle Crisp
Copper 0.065mg 0.2mg Cereals ready-to-eat, Post, Waffle Crisp
Manganese 0.159mg Pupusas
Selenium 17.8µg 19.9µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A 84IU 2500IU Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A RAE 10µg 740µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin E 0.35mg 0.4mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 28IU 133IU Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 0.7µg 3.3µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin C 0.1mg 0mg Pupusas
Vitamin B1 0.083mg 1.25mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B2 0.087mg 1.4mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B3 2.373mg 16.7mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B5 0.64mg Pupusas
Vitamin B6 0.23mg 1.7mg Cereals ready-to-eat, Post, Waffle Crisp
Folate 4µg 333µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin B12 0.28µg 5µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin K 1.1µg 1.2µg Cereals ready-to-eat, Post, Waffle Crisp
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
Cholesterol 29mg 0mg Cereals ready-to-eat, Post, Waffle Crisp
Trans Fat 0.083g 0.5g Pupusas
Saturated Fat 3.166g 0.9g Cereals ready-to-eat, Post, Waffle Crisp
Omega-3 - DHA 0.003g 0g Pupusas
Omega-3 - EPA 0.004g 0g Pupusas
Omega-3 - DPA 0.006g 0g Pupusas
Monounsaturated Fat 3.964g 1.7g Pupusas
Polyunsaturated fat 2.205g 1.7g Pupusas
Omega-6 - Eicosadienoic acid 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Cereals ready-to-eat, Post, Waffle Crisp
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
206%
Cereals ready-to-eat, Post, Waffle Crisp
Minerals Daily Need Coverage Score
41%
Pupusas
97%
Cereals ready-to-eat, Post, Waffle Crisp

Comparison summary

Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 33.25g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 170mg)
Which food is lower in Cholesterol?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is lower in Saturated Fat (difference - 2.266g)
Which food is richer in minerals?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is relatively richer in minerals
Which food is richer in vitamins?
Cereals ready-to-eat, Post, Waffle Crisp
Cereals ready-to-eat, Post, Waffle Crisp is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/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.