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Pupusas vs. Rice cakes — In-Depth Nutrition Comparison

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Important differences between pupusas and rice cakes

  • Pupusas have more vitamin B12; however, rice cakes are richer in manganese, vitamin B3, copper, phosphorus, magnesium, and vitamin B5.
  • Rice cakes' daily need coverage for manganese is 262% more.
  • Rice cakes contain less cholesterol.

The food varieties used in the comparison are Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Snacks, rice cakes, brown rice, buckwheat.

Infographic

Pupusas vs Rice cakes 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 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Contains more CalciumCalcium +345.5%
Contains more MagnesiumMagnesium +297.4%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +12.9%
Contains more CopperCopper +484.6%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +134.6%
Contains less SodiumSodium -72.8%
Contains more ManganeseManganese +3786.8%
~equal in Selenium ~16.4µg

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% 3.3% 7% 11% 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% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +48.2%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +241.2%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more FolateFolate +425%

All nutrients comparison - raw data values

Nutrient Pupusas Rice cakes DV% diff.
Manganese 0.159mg 6.18mg 262%
Vitamin B3 2.373mg 8.096mg 36%
Copper 0.065mg 0.38mg 35%
Phosphorus 162mg 380mg 31%
Magnesium 38mg 151mg 27%
Carbs 23.02g 80.1g 19%
Sodium 426mg 116mg 13%
Vitamin B12 0.28µg 0µg 12%
Fats 10.43g 3.5g 11%
Saturated fat 3.166g 0.64g 11%
Cholesterol 29mg 0mg 10%
Vitamin B5 0.64mg 1.16mg 10%
Starch 18.98g 8%
Zinc 1.62mg 2.5mg 8%
Vitamin B6 0.23mg 0.13mg 8%
Monounsaturated fat 3.964g 1.11g 7%
Polyunsaturated fat 2.205g 1.11g 7%
Choline 38.4mg 7%
Calories 232kcal 380kcal 7%
Protein 11.51g 9g 5%
Fiber 2.6g 3.8g 5%
Folate 4µg 21µg 4%
Vitamin D 0.7µg 4%
Vitamin D 28IU 4%
Calcium 49mg 11mg 4%
Selenium 17.8µg 16.4µg 3%
Vitamin B1 0.083mg 0.056mg 2%
Iron 1.01mg 1.14mg 2%
Vitamin E 0.35mg 2%
Vitamin A 10µg 0µg 1%
Vitamin K 1.1µg 1%
Potassium 255mg 299mg 1%
Vitamin B2 0.087mg 0.103mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 20.42g 76.3g N/A
Sugar 1.45g N/A
Trans fat 0.083g N/A
Tryptophan 0.121mg 0.125mg 0%
Threonine 0.46mg 0.34mg 0%
Isoleucine 0.456mg 0.358mg 0%
Leucine 0.976mg 0.638mg 0%
Lysine 0.784mg 0.414mg 0%
Methionine 0.268mg 0.152mg 0%
Phenylalanine 0.463mg 0.399mg 0%
Valine 0.531mg 0.489mg 0%
Histidine 0.354mg 0.218mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.087g N/A
Omega-3 - DPA 0.006g 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 N/A
Omega-6 - Linoleic acid 1.95g N/A

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
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Contains more ProteinProtein +27.9%
Contains more FatsFats +198%
Contains more WaterWater +800.3%
Contains more OtherOther +28%
Contains more CarbsCarbs +248%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +98.6%
Contains less Sat. FatSaturated fat -79.8%

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.