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.

Raisin Bran Cereal

Pupusas

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%

~equal in Sodium ~426mg

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.

Raisin Bran Cereal

Pupusas

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%

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