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  6. Pupusas vs. Raisin Bran Cereal

Pupusas vs. Raisin Bran Cereal — In-Depth Nutrition Comparison

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The main differences between Pupusas and Raisin Bran Cereal

  • Pupusas contain less Iron, Vitamin B12, Folate, Copper, Vitamin B2, Vitamin B6, Vitamin B1, Zinc, Vitamin B3, and Selenium than Raisin Bran Cereal.
  • Daily need coverage for Iron from Raisin Bran Cereal is 178% higher.

Food types used in this article are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Infographic

Pupusas vs Raisin Bran 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.
Pupusas
Pupusas
3
:
7
Raisin Bran Cereal
Raisin Bran Cereal
Contains more Calcium +48.5%
Contains more Iron +1409.9%
Contains more Magnesium +257.9%
Contains more Phosphorus +109.3%
Contains more Potassium +114.1%
Contains more Zinc +292.6%
Contains more Copper +681.5%
Contains more Selenium +116.9%
Equal in Sodium - 466
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Raisin Bran Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 572% 98% 146% 49% 61% 174% 170% 0% 211%
Contains more Calcium +48.5%
Contains more Iron +1409.9%
Contains more Magnesium +257.9%
Contains more Phosphorus +109.3%
Contains more Potassium +114.1%
Contains more Zinc +292.6%
Contains more Copper +681.5%
Contains more Selenium +116.9%
Equal in Sodium - 466

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
4
:
8
Raisin Bran Cereal
Raisin Bran Cereal
Contains more Vitamin E +94.4%
Contains more Vitamin C +∞%
Contains more Vitamin K +266.7%
Contains more Vitamin A +908.3%
Contains more Vitamin D +257.1%
Contains more Vitamin B1 +659%
Contains more Vitamin B2 +727.6%
Contains more Vitamin B3 +256.9%
Contains more Vitamin B6 +269.6%
Contains more Folate +8375%
Contains more Vitamin B12 +803.6%
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%
Raisin Bran Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 51% 4% 75% 0% 158% 167% 159% 0% 197% 255% 317% 1%
Contains more Vitamin E +94.4%
Contains more Vitamin C +∞%
Contains more Vitamin K +266.7%
Contains more Vitamin A +908.3%
Contains more Vitamin D +257.1%
Contains more Vitamin B1 +659%
Contains more Vitamin B2 +727.6%
Contains more Vitamin B3 +256.9%
Contains more Vitamin B6 +269.6%
Contains more Folate +8375%
Contains more Vitamin B12 +803.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
3
:
2
Raisin Bran Cereal
Raisin Bran Cereal
Contains more Protein +50.9%
Contains more Fats +457.8%
Contains more Water +608.3%
Contains more Carbs +249.1%
Contains more Other +37%
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
Raisin Bran Cereal
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
Contains more Protein +50.9%
Contains more Fats +457.8%
Contains more Water +608.3%
Contains more Carbs +249.1%
Contains more Other +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
2
:
1
Raisin Bran Cereal
Raisin Bran Cereal
Contains more Monounsaturated Fat +1010.4%
Contains more Polyunsaturated fat +142.8%
Contains less Saturated Fat -86.6%
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Raisin Bran Cereal
25% 21% 54%
Saturated Fat: 0.424 g
Monounsaturated Fat: 0.357 g
Polyunsaturated fat: 0.908 g
Contains more Monounsaturated Fat +1010.4%
Contains more Polyunsaturated fat +142.8%
Contains less Saturated Fat -86.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pupusas Raisin Bran Cereal
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pupusas Raisin Bran Cereal Opinion
Net carbs 20.42g 70.17g Raisin Bran Cereal
Protein 11.51g 7.63g Pupusas
Fats 10.43g 1.87g Pupusas
Carbs 23.02g 80.37g Raisin Bran Cereal
Calories 232kcal 342kcal Raisin Bran Cereal
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 1.45g 33.04g Pupusas
Fiber 2.6g 10.2g Raisin Bran Cereal
Calcium 49mg 33mg Pupusas
Iron 1.01mg 15.25mg Raisin Bran Cereal
Magnesium 38mg 136mg Raisin Bran Cereal
Phosphorus 162mg 339mg Raisin Bran Cereal
Potassium 255mg 546mg Raisin Bran Cereal
Sodium 426mg 466mg Pupusas
Zinc 1.62mg 6.36mg Raisin Bran Cereal
Copper 0.065mg 0.508mg Raisin Bran Cereal
Manganese 0.159mg Pupusas
Selenium 17.8µg 38.6µg Raisin Bran Cereal
Vitamin A 84IU 847IU Raisin Bran Cereal
Vitamin A RAE 10µg 253µg Raisin Bran Cereal
Vitamin E 0.35mg 0.18mg Pupusas
Vitamin D 28IU 102IU Raisin Bran Cereal
Vitamin D 0.7µg 2.5µg Raisin Bran Cereal
Vitamin C 0.1mg 0mg Pupusas
Vitamin B1 0.083mg 0.63mg Raisin Bran Cereal
Vitamin B2 0.087mg 0.72mg Raisin Bran Cereal
Vitamin B3 2.373mg 8.47mg Raisin Bran Cereal
Vitamin B5 0.64mg Pupusas
Vitamin B6 0.23mg 0.85mg Raisin Bran Cereal
Folate 4µg 339µg Raisin Bran Cereal
Vitamin B12 0.28µg 2.53µg Raisin Bran Cereal
Vitamin K 1.1µg 0.3µg 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
Cholesterol 29mg 0mg Raisin Bran Cereal
Trans Fat 0.083g 0g Raisin Bran Cereal
Saturated Fat 3.166g 0.424g Raisin Bran Cereal
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 0.357g Pupusas
Polyunsaturated fat 2.205g 0.908g 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 Raisin Bran Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
115%
Raisin Bran Cereal
Minerals Daily Need Coverage Score
41%
Pupusas
149%
Raisin Bran Cereal

Comparison summary

Which food is lower in Cholesterol?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated Fat (difference - 2.742g)
Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 31.59g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 61)
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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.