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  6. Rice cakes vs. Pupusas

Rice cakes vs. Pupusas — In-Depth Nutrition Comparison

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Important differences between Rice cakes and Pupusas

  • Rice cakes have more Manganese, Vitamin B3, Copper, Phosphorus, Magnesium, and Vitamin B5, however, Pupusas are richer in Vitamin B12.
  • Rice cakes' daily need coverage for Manganese is 262% more.
  • Rice cakes contain 6 times more Copper than Pupusas. Rice cakes contain 0.38mg of Copper, while Pupusas contain 0.065mg.
  • Rice cakes contain less Sodium.

The food varieties used in the comparison are Snacks, rice cakes, brown rice, buckwheat and Restaurant, Latino, pupusas del cerdo (pupusas, pork).

Infographic

Rice cakes vs Pupusas 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.
Rice cakes
Rice cakes
8
:
2
Pupusas
Pupusas
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%
Contains more Calcium +345.5%
Equal in Selenium - 17.8
Rice cakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 108% 163% 27% 16% 69% 127% 807% 90%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
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%
Contains more Calcium +345.5%
Equal in Selenium - 17.8

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.
Rice cakes
Rice cakes
4
:
8
Pupusas
Pupusas
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +241.2%
Contains more Vitamin B5 +81.3%
Contains more Folate +425%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B6 +76.9%
Contains more Vitamin B12 +∞%
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%
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%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +241.2%
Contains more Vitamin B5 +81.3%
Contains more Folate +425%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B6 +76.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice cakes
Rice cakes
1
:
2
Pupusas
Pupusas
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +98.6%
Rice cakes
22% 39% 39%
Saturated Fat: 0.64 g
Monounsaturated Fat: 1.11 g
Polyunsaturated fat: 1.11 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains less Saturated Fat -79.8%
Contains more Monounsaturated Fat +257.1%
Contains more Polyunsaturated fat +98.6%

Comparison summary table

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

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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/nutrients
  2. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.