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
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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.
| 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% |
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.
| 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 AVitamin A | +19% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
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
Saturated Fat:
Sat. Fat
3.166 g
Monounsaturated Fat:
Mono. Fat
3.964 g
Polyunsaturated fat:
Poly. Fat
2.205 g
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 232kcal | 185kcal |
|
| Protein | 11.51g | 3.28g |
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| Fats | 10.43g | 5.29g |
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| Vitamin C | 0.1mg | 0.1mg | |
| Net carbs | 20.42g | 29.96g |
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| Carbs | 23.02g | 31.16g |
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| Cholesterol | 29mg | 0mg |
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| Vitamin D | 28IU | 0IU |
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| Magnesium | 38mg | 13mg |
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| Calcium | 49mg | 20mg |
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| Potassium | 255mg | 116mg |
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| Iron | 1.01mg | 1.15mg |
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| Sugar | 1.45g | 1.3g |
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| Fiber | 2.6g | 1.2g |
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| Copper | 0.065mg | 0.065mg | |
| Zinc | 1.62mg | 0.48mg |
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| Starch | 18.98g | 27.55g |
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| Phosphorus | 162mg | 57mg |
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| Sodium | 426mg | 528mg |
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| Vitamin A | 84IU | 100IU |
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| Vitamin A | 10µg | 6µg |
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| Vitamin E | 0.35mg | 0.6mg |
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| Vitamin D | 0.7µg | 0µg |
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| Manganese | 0.159mg | 0.39mg |
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| Selenium | 17.8µg | 7.4µg |
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| Vitamin B1 | 0.083mg | 0.183mg |
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| Vitamin B2 | 0.087mg | 0.074mg |
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| Vitamin B3 | 2.373mg | 2.378mg |
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| Vitamin B5 | 0.64mg | 0.415mg |
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| Vitamin B6 | 0.23mg | 0.082mg |
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| Vitamin B12 | 0.28µg | 0.08µg |
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| Vitamin K | 1.1µg | 13µg |
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| Folate | 4µg | 50µg |
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| Trans Fat | 0.083g | 0.07g |
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| Choline | 38.4mg | 9.1mg |
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| Saturated Fat | 3.166g | 1.005g |
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| Monounsaturated Fat | 3.964g | 1.511g |
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| Polyunsaturated fat | 2.205g | 2.317g |
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| Tryptophan | 0.121mg | 0.044mg |
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| Threonine | 0.46mg | 0.098mg |
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| Isoleucine | 0.456mg | 0.109mg |
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| Leucine | 0.976mg | 0.24mg |
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| Lysine | 0.784mg | 0.131mg |
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| Methionine | 0.268mg | 0.071mg |
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| Phenylalanine | 0.463mg | 153mg |
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| Valine | 0.531mg | 0.137mg |
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| Histidine | 0.354mg | 0.071mg |
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| Fructose | 0.33g | 0.42g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Omega-3 - DHA | 0.003g | 0g |
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| Omega-3 - ALA | 0.087g | 0.238g |
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| Omega-3 - DPA | 0.006g | 0g |
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| Omega-3 - Eicosatrienoic acid | 0.007g | 0g |
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| Omega-6 - Gamma-linoleic acid | 0.003g | 0.011g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.045g | 0.002g |
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| Omega-6 - Linoleic acid | 1.95g | 2.052g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
41%
29%
Comparison summary
Which food is lower in Cholesterol?
Spanish rice is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Spanish rice is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Spanish rice is lower in Saturated Fat (difference - 2.161g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 102mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 51)
Which food is richer in minerals?
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.