Raisin Bran Cereal vs. Pupusas — In-Depth Nutrition Comparison
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The main differences between raisin Bran Cereal and pupusas
- Pupusas contain less iron, vitamin B12, folate, copper, vitamin B2, vitamin B6, vitamin B1, zinc, vitamin B3, and selenium than raisin Bran Cereal.
- Daily need coverage for iron for raisin Bran Cereal is 178% higher.
- Pupusas have 85 times less folate than raisin Bran Cereal. Raisin Bran Cereal has 339µg of folate, while pupusas have 4µg.
Food types used in this article are Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Restaurant, Latino, pupusas del cerdo (pupusas, pork).
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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 | +257.9% |
| Contains more PotassiumPotassium | +114.1% |
| Contains more IronIron | +1409.9% |
| Contains more CopperCopper | +681.5% |
| Contains more ZincZinc | +292.6% |
| Contains more PhosphorusPhosphorus | +109.3% |
| Contains more SeleniumSelenium | +116.9% |
| Contains more CalciumCalcium | +48.5% |
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 AVitamin A | +2430% |
| Contains more Vitamin DVitamin D | +257.1% |
| Contains more Vitamin B1Vitamin B1 | +659% |
| Contains more Vitamin B2Vitamin B2 | +727.6% |
| Contains more Vitamin B3Vitamin B3 | +256.9% |
| Contains more Vitamin B6Vitamin B6 | +269.6% |
| Contains more Vitamin B12Vitamin B12 | +803.6% |
| Contains more FolateFolate | +8375% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +94.4% |
| Contains more Vitamin KVitamin K | +266.7% |
| Contains more CholineCholine | +59.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.63 g
Fats:
1.87 g
Carbs:
80.37 g
Water:
7.5 g
Other:
2.63 g
Protein:
11.51 g
Fats:
10.43 g
Carbs:
23.02 g
Water:
53.12 g
Other:
1.92 g
| Contains more CarbsCarbs | +249.1% |
| Contains more OtherOther | +37% |
| Contains more ProteinProtein | +50.9% |
| Contains more FatsFats | +457.8% |
| Contains more WaterWater | +608.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.424 g
Monounsaturated fat:
Mono. Fat
0.357 g
Polyunsaturated fat:
Poly. Fat
0.908 g
Saturated fat:
Sat. Fat
3.166 g
Monounsaturated fat:
Mono. Fat
3.964 g
Polyunsaturated fat:
Poly. Fat
2.205 g
| Contains less Sat. FatSaturated fat | -86.6% |
| Contains more Mono. FatMonounsaturated fat | +1010.4% |
| Contains more Poly. FatPolyunsaturated fat | +142.8% |
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 Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 15.25mg | 1.01mg | 178% |
| Vitamin B12 | 2.53µg | 0.28µg | 94% |
| Folate | 339µg | 4µg | 84% |
| Vitamin B2 | 0.72mg | 0.087mg | 49% |
| Copper | 0.508mg | 0.065mg | 49% |
| Vitamin B6 | 0.85mg | 0.23mg | 48% |
| Vitamin B1 | 0.63mg | 0.083mg | 46% |
| Zinc | 6.36mg | 1.62mg | 43% |
| Selenium | 38.6µg | 17.8µg | 38% |
| Vitamin B3 | 8.47mg | 2.373mg | 38% |
| Fiber | 10.2g | 2.6g | 30% |
| Vitamin A | 253µg | 10µg | 27% |
| Phosphorus | 339mg | 162mg | 25% |
| Magnesium | 136mg | 38mg | 23% |
| Carbs | 80.37g | 23.02g | 19% |
| Fats | 1.87g | 10.43g | 13% |
| Vitamin B5 | 0.64mg | 13% | |
| Saturated fat | 0.424g | 3.166g | 12% |
| Cholesterol | 0mg | 29mg | 10% |
| Vitamin D | 102IU | 28IU | 9% |
| Vitamin D | 2.5µg | 0.7µg | 9% |
| Monounsaturated fat | 0.357g | 3.964g | 9% |
| Polyunsaturated fat | 0.908g | 2.205g | 9% |
| Potassium | 546mg | 255mg | 9% |
| Starch | 18.98g | 8% | |
| Protein | 7.63g | 11.51g | 8% |
| Manganese | 0.159mg | 7% | |
| Calories | 342kcal | 232kcal | 6% |
| Choline | 24.1mg | 38.4mg | 3% |
| Sodium | 466mg | 426mg | 2% |
| Calcium | 33mg | 49mg | 2% |
| Vitamin E | 0.18mg | 0.35mg | 1% |
| Vitamin K | 0.3µg | 1.1µg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 70.17g | 20.42g | N/A |
| Sugar | 33.04g | 1.45g | N/A |
| Trans fat | 0g | 0.083g | N/A |
| Tryptophan | 0.121mg | 0% | |
| Threonine | 0.46mg | 0% | |
| Isoleucine | 0.456mg | 0% | |
| Leucine | 0.976mg | 0% | |
| Lysine | 0.784mg | 0% | |
| Methionine | 0.268mg | 0% | |
| Phenylalanine | 0.463mg | 0% | |
| Valine | 0.531mg | 0% | |
| Histidine | 0.354mg | 0% | |
| Fructose | 0.33g | 0% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.003g | N/A |
| Omega-3 - ALA | 0.087g | N/A | |
| Omega-3 - DPA | 0g | 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?
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
107%
20%
Minerals Daily Need Coverage Score
149%
41%
Comparison summary
Which food is lower in Cholesterol?
Raisin Bran Cereal is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Raisin Bran Cereal is lower in Saturated fat (difference - 2.742g)
Which food is richer in minerals?
Raisin Bran Cereal is relatively richer in minerals
Which food is lower in Sugar?
Pupusas is lower in Sugar (difference - 31.59g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 61)
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.