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Pupusas vs. Spanish rice — In-Depth Nutrition Comparison

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What are the differences between pupusas and spanish rice?

  • Pupusas are higher in selenium, phosphorus, vitamin B6, zinc, and vitamin B12, yet spanish rice is higher in folate, manganese, and vitamin K.
  • Pupusas' daily need coverage for selenium is 19% more.

We used Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Restaurant, Mexican, spanish rice types in this article.

Infographic

Pupusas vs Spanish rice 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 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Contains more MagnesiumMagnesium +192.3%
Contains more CalciumCalcium +145%
Contains more PotassiumPotassium +119.8%
Contains more ZincZinc +237.5%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -19.3%
Contains more SeleniumSelenium +140.5%
Contains more IronIron +13.9%
Contains more ManganeseManganese +145.3%
~equal in Copper ~0.065mg

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 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B5Vitamin B5 +54.2%
Contains more Vitamin B6Vitamin B6 +180.5%
Contains more Vitamin B12Vitamin B12 +250%
Contains more CholineCholine +322%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin KVitamin K +1081.8%
Contains more FolateFolate +1150%
~equal in Vitamin C ~0.1mg
~equal in Vitamin B3 ~2.378mg

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
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more ProteinProtein +250.9%
Contains more FatsFats +97.2%
Contains more CarbsCarbs +35.4%
Contains more WaterWater +10.2%
~equal in Other ~1.73g

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% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Contains more Mono. FatMonounsaturated fat +162.3%
Contains less Sat. FatSaturated fat -68.3%
~equal in Polyunsaturated fat ~2.317g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
93% 2% 2%
Starch: 18.98 g
Sucrose: 0.38 g
Glucose: 0.34 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.39 g
Galactose: 0 g
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +45.2%
Contains more GlucoseGlucose +47.1%
Contains more FructoseFructose +27.3%
~equal in Sucrose ~0.38g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pupusas Spanish rice DV% diff.
Selenium 17.8µg 7.4µg 19%
Protein 11.51g 3.28g 16%
Phosphorus 162mg 57mg 15%
Folate 4µg 50µg 12%
Vitamin B6 0.23mg 0.082mg 11%
Zinc 1.62mg 0.48mg 10%
Cholesterol 29mg 0mg 10%
Manganese 0.159mg 0.39mg 10%
Saturated fat 3.166g 1.005g 10%
Vitamin K 1.1µg 13µg 10%
Phenylalanine 0.463mg 153mg 9%
Vitamin B1 0.083mg 0.183mg 8%
Fats 10.43g 5.29g 8%
Vitamin B12 0.28µg 0.08µg 8%
Fiber 2.6g 1.2g 6%
Magnesium 38mg 13mg 6%
Monounsaturated fat 3.964g 1.511g 6%
Vitamin B5 0.64mg 0.415mg 5%
Choline 38.4mg 9.1mg 5%
Starch 18.98g 27.55g 4%
Sodium 426mg 528mg 4%
Potassium 255mg 116mg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 28IU 0IU 4%
Calcium 49mg 20mg 3%
Carbs 23.02g 31.16g 3%
Calories 232kcal 185kcal 2%
Vitamin E 0.35mg 0.6mg 2%
Iron 1.01mg 1.15mg 2%
Polyunsaturated fat 2.205g 2.317g 1%
Vitamin B2 0.087mg 0.074mg 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 20.42g 29.96g N/A
Sugar 1.45g 1.3g N/A
Copper 0.065mg 0.065mg 0%
Vitamin A 10µg 6µg 0%
Vitamin B3 2.373mg 2.378mg 0%
Trans fat 0.083g 0.07g N/A
Tryptophan 0.121mg 0.044mg 0%
Threonine 0.46mg 0.098mg 0%
Isoleucine 0.456mg 0.109mg 0%
Leucine 0.976mg 0.24mg 0%
Lysine 0.784mg 0.131mg 0%
Methionine 0.268mg 0.071mg 0%
Valine 0.531mg 0.137mg 0%
Histidine 0.354mg 0.071mg 0%
Fructose 0.33g 0.42g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.087g 0.238g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g 0g N/A
Omega-6 - Eicosadienoic acid 0.045g 0.002g N/A
Omega-6 - Linoleic acid 1.95g 2.052g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas Spanish rice
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
19%
Spanish rice
Minerals Daily Need Coverage Score
41%
Pupusas
29%
Spanish rice

Comparison summary

Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated fat?
Spanish rice
Spanish rice is lower in Saturated fat (difference - 2.161g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 102mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Pupusas
Pupusas is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.