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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.
Pupusas
Pupusas
2
:
8
Rice cakes
Rice cakes
Contains more Calcium +345.5%
Contains more Iron +12.9%
Contains more Magnesium +297.4%
Contains more Phosphorus +134.6%
Contains more Potassium +17.3%
Contains less Sodium -72.8%
Contains more Zinc +54.3%
Contains more Copper +484.6%
Contains more Manganese +3786.8%
Equal in Selenium - 16.4
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Rice cakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 108% 163% 27% 16% 69% 127% 807% 90%
Contains more Calcium +345.5%
Contains more Iron +12.9%
Contains more Magnesium +297.4%
Contains more Phosphorus +134.6%
Contains more Potassium +17.3%
Contains less Sodium -72.8%
Contains more Zinc +54.3%
Contains more Copper +484.6%
Contains more Manganese +3786.8%
Equal in Selenium - 16.4

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
8
:
4
Rice cakes
Rice cakes
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B6 +76.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +241.2%
Contains more Vitamin B5 +81.3%
Contains more Folate +425%
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%
Rice cakes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 14% 24% 152% 70% 30% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B6 +76.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +241.2%
Contains more Vitamin B5 +81.3%
Contains more Folate +425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
4
:
1
Rice cakes
Rice cakes
Contains more Protein +27.9%
Contains more Fats +198%
Contains more Water +800.3%
Contains more Other +28%
Contains more Carbs +248%
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
Rice cakes
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 Protein +27.9%
Contains more Fats +198%
Contains more Water +800.3%
Contains more Other +28%
Contains more Carbs +248%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
2
:
1
Rice cakes
Rice cakes
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +98.6%
Contains less Saturated Fat -79.8%
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Rice cakes
22% 39% 39%
Saturated Fat: 0.64 g
Monounsaturated Fat: 1.11 g
Polyunsaturated fat: 1.11 g
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +98.6%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 20.42g 76.3g Rice cakes
Protein 11.51g 9g Pupusas
Fats 10.43g 3.5g Pupusas
Carbs 23.02g 80.1g Rice cakes
Calories 232kcal 380kcal Rice cakes
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 1.45g Rice cakes
Fiber 2.6g 3.8g Rice cakes
Calcium 49mg 11mg Pupusas
Iron 1.01mg 1.14mg Rice cakes
Magnesium 38mg 151mg Rice cakes
Phosphorus 162mg 380mg Rice cakes
Potassium 255mg 299mg Rice cakes
Sodium 426mg 116mg Rice cakes
Zinc 1.62mg 2.5mg Rice cakes
Copper 0.065mg 0.38mg Rice cakes
Manganese 0.159mg 6.18mg Rice cakes
Selenium 17.8µg 16.4µg Pupusas
Vitamin A 84IU 0IU Pupusas
Vitamin A RAE 10µg 0µg Pupusas
Vitamin E 0.35mg Pupusas
Vitamin D 28IU Pupusas
Vitamin D 0.7µg Pupusas
Vitamin C 0.1mg 0mg Pupusas
Vitamin B1 0.083mg 0.056mg Pupusas
Vitamin B2 0.087mg 0.103mg Rice cakes
Vitamin B3 2.373mg 8.096mg Rice cakes
Vitamin B5 0.64mg 1.16mg Rice cakes
Vitamin B6 0.23mg 0.13mg Pupusas
Folate 4µg 21µg Rice cakes
Vitamin B12 0.28µg 0µg Pupusas
Vitamin K 1.1µg Pupusas
Tryptophan 0.121mg 0.125mg Rice cakes
Threonine 0.46mg 0.34mg Pupusas
Isoleucine 0.456mg 0.358mg Pupusas
Leucine 0.976mg 0.638mg Pupusas
Lysine 0.784mg 0.414mg Pupusas
Methionine 0.268mg 0.152mg Pupusas
Phenylalanine 0.463mg 0.399mg Pupusas
Valine 0.531mg 0.489mg Pupusas
Histidine 0.354mg 0.218mg Pupusas
Cholesterol 29mg 0mg Rice cakes
Trans Fat 0.083g Rice cakes
Saturated Fat 3.166g 0.64g Rice cakes
Omega-3 - DHA 0.003g Pupusas
Omega-3 - EPA 0.004g Pupusas
Omega-3 - DPA 0.006g Pupusas
Monounsaturated Fat 3.964g 1.11g Pupusas
Polyunsaturated fat 2.205g 1.11g 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 Rice cakes
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
25%
Rice cakes
Minerals Daily Need Coverage Score
41%
Pupusas
145%
Rice cakes

Comparison summary

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 Cholesterol?
Rice cakes
Rice cakes is lower in Cholesterol (difference - 29mg)
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.