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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, 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
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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.
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 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
Contains more CalciumCalcium +104.2%
Contains more PotassiumPotassium +20.3%
Contains less SodiumSodium -28.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +89.5%
Contains more IronIron +791.1%
Contains more CopperCopper +207.7%
Contains more ZincZinc +363%
Contains more PhosphorusPhosphorus +46.3%
Contains more SeleniumSelenium +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.
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% 150% 8% 99% 313% 323% 313% 0% 392% 625% 3% 250% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +147.7%
Contains more Vitamin AVitamin A +2876.2%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin DVitamin D +371.4%
Contains more Vitamin B1Vitamin B1 +1406%
Contains more Vitamin B2Vitamin B2 +1509.2%
Contains more Vitamin B3Vitamin B3 +603.8%
Contains more Vitamin B6Vitamin B6 +639.1%
Contains more Vitamin B12Vitamin B12 +1685.7%
Contains more FolateFolate +8225%
~equal in Vitamin K ~1.2µg

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
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 ProteinProtein +74.4%
Contains more FatsFats +108.6%
Contains more WaterWater +2024.8%
Contains more CarbsCarbs +260.6%
Contains more OtherOther +51%

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
21% 40% 40%
Saturated Fat: Sat. Fat 0.9 g
Monounsaturated Fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 g
Contains more Mono. FatMonounsaturated Fat +133.2%
Contains more Poly. FatPolyunsaturated fat +29.7%
Contains less Sat. FatSaturated 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
Calories 232kcal 390kcal Cereals ready-to-eat, Post, Waffle Crisp
Protein 11.51g 6.6g Pupusas
Fats 10.43g 5g Pupusas
Vitamin C 0.1mg 0mg Pupusas
Net carbs 20.42g 78.6g Cereals ready-to-eat, Post, Waffle Crisp
Carbs 23.02g 83g Cereals ready-to-eat, Post, Waffle Crisp
Cholesterol 29mg 0mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 28IU 133IU Cereals ready-to-eat, Post, Waffle Crisp
Magnesium 38mg 72mg Cereals ready-to-eat, Post, Waffle Crisp
Calcium 49mg 24mg Pupusas
Potassium 255mg 212mg Pupusas
Iron 1.01mg 9mg Cereals ready-to-eat, Post, Waffle Crisp
Sugar 1.45g 34.7g Pupusas
Fiber 2.6g 4.4g Cereals ready-to-eat, Post, Waffle Crisp
Copper 0.065mg 0.2mg Cereals ready-to-eat, Post, Waffle Crisp
Zinc 1.62mg 7.5mg Cereals ready-to-eat, Post, Waffle Crisp
Starch 18.98g Pupusas
Phosphorus 162mg 237mg Cereals ready-to-eat, Post, Waffle Crisp
Sodium 426mg 596mg Pupusas
Vitamin A 84IU 2500IU Cereals ready-to-eat, Post, Waffle Crisp
Vitamin A 10µg 740µg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin E 0.35mg 0.4mg Cereals ready-to-eat, Post, Waffle Crisp
Vitamin D 0.7µg 3.3µg Cereals ready-to-eat, Post, Waffle Crisp
Manganese 0.159mg Pupusas
Selenium 17.8µg 19.9µg Cereals ready-to-eat, Post, Waffle Crisp
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
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
Folate 4µg 333µg Cereals ready-to-eat, Post, Waffle Crisp
Trans Fat 0.083g 0.5g Pupusas
Choline 38.4mg 15.5mg Pupusas
Saturated Fat 3.166g 0.9g Cereals ready-to-eat, Post, Waffle Crisp
Monounsaturated Fat 3.964g 1.7g Pupusas
Polyunsaturated fat 2.205g 1.7g 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 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 Cereals ready-to-eat, Post, Waffle Crisp
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
191%
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.