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Spanish rice vs. Pupusas — In-Depth Nutrition Comparison

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What are the differences between spanish rice and pupusas?

  • Spanish rice is higher in folate, manganese, and vitamin K, yet pupusas are higher in selenium, phosphorus, vitamin B6, zinc, and vitamin B12.
  • Pupusas' daily need coverage for selenium is 19% more.
  • Spanish rice has 13 times more folate than pupusas. While spanish rice has 50µg of folate, pupusas have only 4µg.
  • The amount of saturated fat in spanish rice is lower.

We used Restaurant, Mexican, spanish rice and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types in this article.

Infographic

Spanish rice vs Pupusas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
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 IronIron +13.9%
Contains more ManganeseManganese +145.3%
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%
~equal in Copper ~0.065mg

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 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
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 EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin KVitamin K +1081.8%
Contains more FolateFolate +1150%
Contains more Vitamin AVitamin A +66.7%
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%
~equal in Vitamin C ~0.1mg
~equal in Vitamin B3 ~2.373mg

All nutrients comparison - raw data values

Nutrient Spanish rice Pupusas DV% diff.
Selenium 7.4µg 17.8µg 19%
Protein 3.28g 11.51g 16%
Phosphorus 57mg 162mg 15%
Folate 50µg 4µg 12%
Vitamin B6 0.082mg 0.23mg 11%
Zinc 0.48mg 1.62mg 10%
Cholesterol 0mg 29mg 10%
Manganese 0.39mg 0.159mg 10%
Saturated fat 1.005g 3.166g 10%
Vitamin K 13µg 1.1µg 10%
Phenylalanine 153mg 0.463mg 9%
Vitamin B1 0.183mg 0.083mg 8%
Fats 5.29g 10.43g 8%
Vitamin B12 0.08µg 0.28µg 8%
Fiber 1.2g 2.6g 6%
Magnesium 13mg 38mg 6%
Monounsaturated fat 1.511g 3.964g 6%
Vitamin B5 0.415mg 0.64mg 5%
Choline 9.1mg 38.4mg 5%
Starch 27.55g 18.98g 4%
Sodium 528mg 426mg 4%
Potassium 116mg 255mg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 28IU 4%
Calcium 20mg 49mg 3%
Carbs 31.16g 23.02g 3%
Calories 185kcal 232kcal 2%
Vitamin E 0.6mg 0.35mg 2%
Iron 1.15mg 1.01mg 2%
Polyunsaturated fat 2.317g 2.205g 1%
Vitamin B2 0.074mg 0.087mg 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 29.96g 20.42g N/A
Sugar 1.3g 1.45g N/A
Copper 0.065mg 0.065mg 0%
Vitamin A 6µg 10µg 0%
Vitamin B3 2.378mg 2.373mg 0%
Trans fat 0.07g 0.083g N/A
Tryptophan 0.044mg 0.121mg 0%
Threonine 0.098mg 0.46mg 0%
Isoleucine 0.109mg 0.456mg 0%
Leucine 0.24mg 0.976mg 0%
Lysine 0.131mg 0.784mg 0%
Methionine 0.071mg 0.268mg 0%
Valine 0.137mg 0.531mg 0%
Histidine 0.071mg 0.354mg 0%
Fructose 0.42g 0.33g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.238g 0.087g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.011g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.045g N/A
Omega-6 - Linoleic acid 2.052g 1.95g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 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 +35.4%
Contains more ProteinProtein +250.9%
Contains more FatsFats +97.2%
Contains more OtherOther +11%
~equal in Water ~53.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 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 -68.3%
Contains more Mono. FatMonounsaturated fat +162.3%
~equal in Polyunsaturated fat ~2.205g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 2%
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
93% 2% 2%
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
Contains more StarchStarch +45.2%
Contains more GlucoseGlucose +47.1%
Contains more FructoseFructose +27.3%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0.38g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.