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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
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%
Contains more MagnesiumMagnesium +297.4%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +12.9%
Contains more CopperCopper +484.6%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +134.6%
Contains less SodiumSodium -72.8%
Contains more ManganeseManganese +3786.8%
Contains more CalciumCalcium +345.5%
~equal in Selenium ~17.8µg

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% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
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%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +241.2%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more FolateFolate +425%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.2%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Rice cakes Pupusas DV% diff.
Manganese 6.18mg 0.159mg 262%
Vitamin B3 8.096mg 2.373mg 36%
Copper 0.38mg 0.065mg 35%
Phosphorus 380mg 162mg 31%
Magnesium 151mg 38mg 27%
Carbs 80.1g 23.02g 19%
Sodium 116mg 426mg 13%
Vitamin B12 0µg 0.28µg 12%
Fats 3.5g 10.43g 11%
Saturated fat 0.64g 3.166g 11%
Cholesterol 0mg 29mg 10%
Vitamin B5 1.16mg 0.64mg 10%
Starch 18.98g 8%
Zinc 2.5mg 1.62mg 8%
Vitamin B6 0.13mg 0.23mg 8%
Monounsaturated fat 1.11g 3.964g 7%
Polyunsaturated fat 1.11g 2.205g 7%
Choline 38.4mg 7%
Calories 380kcal 232kcal 7%
Protein 9g 11.51g 5%
Fiber 3.8g 2.6g 5%
Folate 21µg 4µg 4%
Vitamin D 0.7µg 4%
Vitamin D 28IU 4%
Calcium 11mg 49mg 4%
Selenium 16.4µg 17.8µg 3%
Vitamin B1 0.056mg 0.083mg 2%
Iron 1.14mg 1.01mg 2%
Vitamin E 0.35mg 2%
Vitamin A 0µg 10µg 1%
Vitamin K 1.1µg 1%
Potassium 299mg 255mg 1%
Vitamin B2 0.103mg 0.087mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 76.3g 20.42g N/A
Sugar 1.45g N/A
Trans fat 0.083g N/A
Tryptophan 0.125mg 0.121mg 0%
Threonine 0.34mg 0.46mg 0%
Isoleucine 0.358mg 0.456mg 0%
Leucine 0.638mg 0.976mg 0%
Lysine 0.414mg 0.784mg 0%
Methionine 0.152mg 0.268mg 0%
Phenylalanine 0.399mg 0.463mg 0%
Valine 0.489mg 0.531mg 0%
Histidine 0.218mg 0.354mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.087g N/A
Omega-3 - DPA 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
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 CarbsCarbs +248%
Contains more ProteinProtein +27.9%
Contains more FatsFats +198%
Contains more WaterWater +800.3%
Contains more OtherOther +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
34% 42% 24%
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 -79.8%
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +98.6%

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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.