Compare Buckwheat: Nutrition Facts, Benefits, and Healthy Uses vs Pupusas con Frijoles: Nutrition Facts & Health Benefits

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Pupusas con Frijoles: Nutrition Facts & Health Benefits

Legumes

Nutrient

Food A

Food B

Folic acid

0 UG

SFA 4:0

0 G

✓0 G

SFA 6:0

0 G

✓0 G

PUFA 20:4

0 G

✓0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

✓0.1 G

PUFA 22:6 n-3 (DHA)

0 G

✓0 G

PUFA 20:5 n-3 (EPA)

0 G

✓0 G

PUFA 22:5 n-3 (DPA)

0 G

✓0 G

Vitamin D (D2 + D3), International Units

0 IU

Alcohol, ethyl

0 G

Folate, DFE

✓30 UG

0 UG

Calories

✓343 KCAL

229 KCAL

Retinol

0 UG

Vitamin A

0 UG

Vitamin B-12, added

0 UG

Total Fat

3.4 G

✓9 G

Carbs

✓71.5 G

31.5 G

Water

9.8 G

✓52.2 G

Calcium

18 MG

✓51 MG

Potassium

✓460 MG

305 MG

Zinc

✓2.4 MG

0.9 MG

Isoleucine

✓0.5 G

0.2 G

Leucine

✓0.8 G

0.5 G

Lysine

✓0.7 G

0.3 G

Cystine

✓0.2 G

0.1 G

Valine

✓0.7 G

0.3 G

Arginine

✓1 G

0.3 G

Histidine

✓0.3 G

0.2 G

Aspartic acid

✓1.1 G

0.6 G

Serine

✓0.7 G

0.3 G

Niacin

✓7 MG

0.9 MG

Pantothenic acid

✓1.2 MG

0.3 MG

Vitamin B6

✓0.2 MG

0.2 MG

MUFA 22:1

✓0 G

0 G

Monounsaturated Fat

1 G

✓3 G

SFA 10:0

✓0 G

0 G

SFA 16:0

0.5 G

✓1.4 G

SFA 18:0

0 G

✓0.6 G

MUFA 18:1

✓1 G

0 G

PUFA 18:2

✓1 G

0 G

PUFA 18:3

✓0.1 G

0 G

Polyunsaturated Fat

1 G

✓2.9 G

Fiber

✓10 G

5.8 G

Iron

✓2.2 MG

1.5 MG

Magnesium

✓231 MG

53.6 MG

Phosphorus

✓347 MG

144 MG

Sodium

1 MG

✓305 MG

Copper, Cu

✓1.1 MG

0.1 MG

Manganese, Mn

✓1.3 MG

0.3 MG

Vitamin A, IU

0 IU

Protein

✓13.2 G

5.6 G

Ash

✓2.1 G

1.7 G

Cholesterol

0 MG

Saturated Fat

0.7 G

✓2.2 G

SFA 8:0

✓0 G

0 G

SFA 12:0

✓0 G

0 G

SFA 14:0

0 G

✓0.1 G

MUFA 16:1

✓0 G

0 G

Vitamin C

0 MG

Thiamin

✓0.1 MG

0.1 MG

Riboflavin

✓0.4 MG

0 MG

Folate

✓30 UG

0 UG

Vitamin B12

0 UG

Folate, food

✓30 UG

0 UG

Tryptophan

✓0.2 G

0.1 G

Threonine

✓0.5 G

0.2 G

Methionine

✓0.2 G

0.1 G

Phenylalanine

✓0.5 G

0.3 G

Tyrosine

✓0.2 G

0.1 G

Alanine

✓0.7 G

0.3 G

Glutamic acid

✓2.1 G

1 G

Glycine

✓1 G

0.2 G

Proline

✓0.5 G

0.3 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

✓8.3 UG

7 UG

Starch

0 G

✓23.6 G

Fructose

0 G

✓0.2 G

Lactose

0 G

Galactose

0 G

Tocopherol, delta

0 MG

✓0.7 MG

Tocotrienol, gamma

0 MG

✓0.3 MG

Tocotrienol, delta

0 MG

✓0 MG

Vitamin K

0 UG

✓7.4 UG

Fatty acids, total trans

0 G

✓0.1 G

SFA 22:0

0 G

✓0 G

SFA 17:0

0 G

✓0 G

SFA 24:0

0 G

✓0 G

TFA 16:1 t

0 G

✓0 G

MUFA 24:1 c

0 G

✓0 G

MUFA 18:1 c

0 G

✓2.8 G

PUFA 18:2 n-6 c,c

0 G

✓2.5 G

MUFA 22:1 c

0 G

✓0 G

MUFA 17:1

0 G

✓0 G

Fatty acids, total trans-monoenoic

0 G

✓0 G

MUFA 15:1

0 G

PUFA 18:3 n-3 c,c,c (ALA)

0 G

✓0.3 G

PUFA 20:3 n-3

0 G

✓0 G

PUFA 22:4

0 G

✓0 G

TFA 18:1 t

0 G

✓0 G

TFA 22:1 t

0 G

✓0 G

TFA 18:2 t not further defined

0 G

✓0 G

PUFA 18:2 CLAs

0 G

✓0 G

PUFA 20:2 n-6 c,c

0 G

✓0 G

MUFA 16:1 c

0 G

✓0.1 G

PUFA 18:3 n-6 c,c,c

0 G

✓0 G

PUFA 20:3 n-6

0 G

✓0 G

Sucrose

0 G

✓0.8 G

Glucose

0 G

Maltose

0 G

✓0.3 G

Vitamin E

0 MG

✓0.4 MG

Tocopherol, beta

0 MG

✓0 MG

Tocopherol, gamma

0 MG

✓4.1 MG

Tocotrienol, alpha

0 MG

✓0.1 MG

Tocotrienol, beta

0 MG

✓0 MG

Choline, total

0 MG

✓39.6 MG

Vitamin K (Menaquinone-4)

0 UG

✓0.8 UG

Betaine

0 MG

✓0.8 MG

SFA 20:0

0 G

✓0 G

SFA 15:0

0 G

✓0 G

PUFA 22:2

0 G

✓0 G

SFA 11:0

0 G

Nitrogen

0 G

✓0.9 G

Choline, free

0 MG

✓21.9 MG

Choline, from glycerophosphocholine

0 MG

✓1.4 MG

Choline, from phosphotidyl choline

0 MG

✓0.4 MG

Choline, from phosphocholine

0 MG

✓13.7 MG

Choline, from sphingomyelin

0 MG

✓2.3 MG

Sugars, Total

0 G

✓1.3 G

Carbohydrate, by summation

0 G

✓30.7 G

Fatty acids, total trans-dienoic

0 G

✓0 G

MUFA 14:1 c

0 G

✓0 G

MUFA 17:1 c

0 G

✓0 G

MUFA 20:1 c

0 G

✓0.1 G

PUFA 18:2 c

0 G

✓2.5 G

PUFA 18:3 c

0 G

✓0.3 G

PUFA 20:3 c

0 G

✓0 G

PUFA 20:4c

0 G

✓0 G

PUFA 20:5c

0 G

✓0 G

PUFA 22:5 c

0 G

✓0 G

PUFA 22:6 c

0 G

✓0 G

PUFA 20:2 c

0 G

✓0 G

Total fat (NLEA)

0 G

✓8.1 G

Visual Comparison

Protein13.2 G vs 5.6 G

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPupusas con Frijoles: Nutrition Facts & Health Benefits

Calories343 vs 229

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPupusas con Frijoles: Nutrition Facts & Health Benefits

Total Fat3.4 vs 9

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPupusas con Frijoles: Nutrition Facts & Health Benefits

Calcium18 vs 51

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPupusas con Frijoles: Nutrition Facts & Health Benefits

Comparison Verdict

Buckwheat is the superior choice if your goal is building muscle or staying full longer, as its higher protein content and complex carbohydrate profile provide sustained energy and better satiety. Conversely, if you are looking for a smaller, lower-calorie portion to satisfy a craving without a heavy carb load, the pupusas con frijoles can fit into a balanced meal, though they are less dense in protein and higher in fat.