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  6. Granola vs. Pupusas

Granola vs. Pupusas — In-Depth Nutrition Comparison

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How are granola and pupusas different?

  • Granola has more vitamin B12, vitamin B6, folate, vitamin B2, copper, vitamin B1, zinc, vitamin B3, iron, and vitamin A than pupusas.
  • Daily need coverage for vitamin B12 for granola is 488% higher.
  • Granola contains 204 times more folate than pupusas. While granola contains 816µg of folate, pupusas contain only 4µg.

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Restaurant, Latino, pupusas del cerdo (pupusas, pork) are the varieties used in this article.

Infographic

Granola 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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
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 +78.9%
Contains more IronIron +266.3%
Contains more CopperCopper +823.1%
Contains more ZincZinc +375.3%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -39.7%
Contains more CalciumCalcium +48.5%
Contains more PotassiumPotassium +18.6%
~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.
Granola
Granola
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 32% 153% 49% 190% 201% 191% 0% 942% 1500% 3.3% 612%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 11% 3.3% 7% 21% 20% 44% 38% 53% 35% 2.8% 3%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin DVitamin D +200%
Contains more Vitamin AVitamin A +4490%
Contains more Vitamin EVitamin E +594.3%
Contains more Vitamin B1Vitamin B1 +815.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +329.8%
Contains more Vitamin B6Vitamin B6 +1673.9%
Contains more Vitamin B12Vitamin B12 +4185.7%
Contains more Vitamin KVitamin K +18.2%
Contains more FolateFolate +20300%

All nutrients comparison - raw data values

Nutrient Granola Pupusas DV% diff.
Vitamin B12 12µg 0.28µg 488%
Vitamin B6 4.08mg 0.23mg 296%
Folate 816µg 4µg 203%
Vitamin B2 0.87mg 0.087mg 60%
Copper 0.6mg 0.065mg 59%
Vitamin B1 0.76mg 0.083mg 56%
Zinc 7.7mg 1.62mg 55%
Vitamin A 459µg 10µg 50%
Vitamin B3 10.2mg 2.373mg 49%
Iron 3.7mg 1.01mg 34%
Carbs 80.9g 23.02g 19%
Fiber 7g 2.6g 18%
Vitamin E 2.43mg 0.35mg 14%
Vitamin B5 0.64mg 13%
Cholesterol 0mg 29mg 10%
Phosphorus 228mg 162mg 9%
Calories 389kcal 232kcal 8%
Starch 18.98g 8%
Saturated fat 1.39g 3.166g 8%
Fats 5.7g 10.43g 7%
Vitamin C 6mg 0.1mg 7%
Vitamin D* 82 IU 28 IU 7%
Vitamin D 2.1µg 0.7µg 7%
Magnesium 68mg 38mg 7%
Sodium 257mg 426mg 7%
Manganese 0.159mg 7%
Protein 8.7g 11.51g 6%
Monounsaturated fat 2.5g 3.964g 4%
Polyunsaturated fat 1.6g 2.205g 4%
Choline 22.6mg 38.4mg 3%
Calcium 33mg 49mg 2%
Potassium 215mg 255mg 1%
Selenium 17.3µg 17.8µg 1%
Protein per 100 calories 2.2g 5g N/A
Calories per 10 g protein 447kcal 202kcal N/A
Weight per 100 calories 26g 43g N/A
Unsaturated / Saturated Fat ratio 2.9 1.9 N/A
Net carbs 73.9g 20.42g N/A
Sugar 28.3g 1.45g N/A
Vitamin K 1.3µg 1.1µg 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 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 +251.4%
Contains more ProteinProtein +32.3%
Contains more FatsFats +83%
Contains more WaterWater +1417.7%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 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 -56.1%
Contains more Mono. FatMonounsaturated fat +58.6%
Contains more Poly. FatPolyunsaturated fat +37.8%

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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. 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.