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  6. Pupusas vs. Rice cakes

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
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.
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%

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Rice cakes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Pupusas
23%
Rice cakes
Minerals Daily Need Coverage Score
41%
Pupusas
145%
Rice cakes

Comparison summary

Which food is lower in Cholesterol?
Rice cakes
Rice cakes is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Rice cakes
Rice cakes is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Rice cakes
Rice cakes contains less Sodium (difference - 310mg)
Which food is lower in Saturated fat?
Rice cakes
Rice cakes is lower in Saturated fat (difference - 2.526g)
Which food is richer in minerals?
Rice cakes
Rice cakes is relatively richer in minerals
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
Pupusas
Pupusas is relatively richer in vitamins
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. 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.