Compare Pupusas con Frijoles: Nutrition Facts & Health Benefits vs Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Pupusas con Frijoles: Nutrition Facts & Health Benefits

Legumes

Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Food

Nutrient

Food A

Food B

Protein

✓5.6 G

2.9 G

Ash

✓1.7 G

0 G

Starch

✓23.6 G

0 G

Fructose

✓0.2 G

0 G

Lactose

0 G

Calories

✓229 KCAL

107 KCAL

Galactose

0 G

Fiber

✓5.8 G

2.1 G

Iron

✓1.5 MG

0.8 MG

Magnesium

✓53.6 MG

0 MG

Phosphorus

✓144 MG

0 MG

Sodium

✓305 MG

157 MG

Copper, Cu

✓0.1 MG

0 MG

Manganese, Mn

✓0.3 MG

0 MG

Tocopherol, delta

✓0.7 MG

0 MG

Tocotrienol, gamma

✓0.3 MG

0 MG

Tocotrienol, delta

✓0 MG

0 MG

Thiamin

✓0.1 MG

0 MG

Riboflavin

✓0 MG

0 MG

Vitamin K

✓7.4 UG

0 UG

Tryptophan

✓0.1 G

0 G

Threonine

✓0.2 G

0 G

Methionine

✓0.1 G

0 G

Phenylalanine

✓0.3 G

0 G

Tyrosine

✓0.1 G

0 G

Alanine

✓0.3 G

0 G

Glutamic acid

✓1 G

0 G

Glycine

✓0.2 G

0 G

Proline

✓0.3 G

0 G

Fatty acids, total trans

✓0.1 G

0 G

Saturated Fat

✓2.2 G

0.4 G

SFA 8:0

✓0 G

0 G

SFA 12:0

✓0 G

0 G

SFA 14:0

✓0.1 G

0 G

PUFA 22:6 n-3 (DHA)

✓0 G

0 G

SFA 22:0

✓0 G

0 G

PUFA 20:5 n-3 (EPA)

✓0 G

0 G

PUFA 22:5 n-3 (DPA)

✓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

✓2.8 G

0 G

PUFA 18:2 n-6 c,c

✓2.5 G

0 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)

✓0.3 G

0 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

✓0.1 G

0 G

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

✓0 G

0 G

PUFA 20:3 n-6

✓0 G

0 G

Total Fat

✓9 G

1.8 G

Carbs

✓31.5 G

20 G

Sucrose

✓0.8 G

0 G

Glucose

0 G

Maltose

✓0.3 G

0 G

Water

✓52.2 G

0 G

Calcium

✓51 MG

14 MG

Potassium

✓305 MG

0 MG

Zinc

✓0.9 MG

0 MG

Selenium, Se

✓7 UG

0 UG

Vitamin E

✓0.4 MG

0 MG

Tocopherol, beta

✓0 MG

0 MG

Tocopherol, gamma

✓4.1 MG

0 MG

Tocotrienol, alpha

✓0.1 MG

0 MG

Tocotrienol, beta

✓0 MG

0 MG

Niacin

✓0.9 MG

0 MG

Pantothenic acid

✓0.3 MG

0 MG

Vitamin B6

✓0.2 MG

0 MG

Choline, total

✓39.6 MG

0 MG

Vitamin K (Menaquinone-4)

✓0.8 UG

0 UG

Betaine

✓0.8 MG

0 MG

Isoleucine

✓0.2 G

0 G

Leucine

✓0.5 G

0 G

Lysine

✓0.3 G

0 G

Cystine

✓0.1 G

0 G

Valine

✓0.3 G

0 G

Arginine

✓0.3 G

0 G

Histidine

✓0.2 G

0 G

Aspartic acid

✓0.6 G

0 G

Serine

✓0.3 G

0 G

SFA 4:0

✓0 G

0 G

SFA 6:0

✓0 G

0 G

SFA 10:0

✓0 G

0 G

SFA 16:0

✓1.4 G

0 G

SFA 18:0

✓0.6 G

0 G

SFA 20:0

✓0 G

0 G

PUFA 20:4

✓0 G

0 G

PUFA 18:4

0 G

MUFA 20:1

✓0.1 G

0 G

Monounsaturated Fat

✓3 G

0 G

Polyunsaturated Fat

✓2.9 G

0 G

SFA 15:0

✓0 G

0 G

PUFA 22:2

✓0 G

0 G

SFA 11:0

0 G

Nitrogen

✓0.9 G

0 G

Choline, free

✓21.9 MG

0 MG

Choline, from glycerophosphocholine

✓1.4 MG

0 MG

Choline, from phosphotidyl choline

✓0.4 MG

0 MG

Choline, from phosphocholine

✓13.7 MG

0 MG

Choline, from sphingomyelin

✓2.3 MG

0 MG

Sugars, Total

✓1.3 G

0 G

Carbohydrate, by summation

✓30.7 G

0 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

✓0.1 G

0 G

PUFA 18:2 c

✓2.5 G

0 G

PUFA 18:3 c

✓0.3 G

0 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)

✓8.1 G

0 G

Total Sugars

0 G

✓2.1 G

Vitamin A, IU

0 IU

✓714 IU

Vitamin C

0 MG

✓3.4 MG

Cholesterol

0 MG

Visual Comparison

Protein5.6 G vs 2.9 G

Pupusas con Frijoles: Nutrition Facts & Health BenefitsQuinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Calories229 vs 107

Pupusas con Frijoles: Nutrition Facts & Health BenefitsQuinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Total Fat9 vs 1.8

Pupusas con Frijoles: Nutrition Facts & Health BenefitsQuinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Calcium51 vs 14

Pupusas con Frijoles: Nutrition Facts & Health BenefitsQuinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Comparison Verdict

If your goal is quick energy or satisfying a hearty craving, the pupusa is a delicious choice, though its higher fat and calorie content makes it better suited for a main meal rather than a light side. Conversely, quinoa is the superior option for weight management or as a nutrient-dense base for salads, as it offers a much lighter, fiber-rich profile that helps you stay fueled without the extra caloric density. Both can fit into a healthy diet, but choose the pupusa when you need more substance and quinoa when you are looking to maximize volume while keeping your calorie intake lower.