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

Pupusas con Frijoles: Nutrition Facts & Health Benefits

Legumes

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

Vegetables

Nutrient

Food A

Food B

Protein

✓5.6 G

2.4 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

29 KCAL

Galactose

0 G

Fiber

✓5.8 G

2.4 G

Iron

1.5 MG

✓2.7 MG

Magnesium

✓53.6 MG

0 MG

Phosphorus

✓144 MG

0 MG

Sodium

✓305 MG

76 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

✓482 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 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

0 G

Carbs

✓31.5 G

3.5 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

✓94 MG

Potassium

305 MG

✓553 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

Vitamin D (D2 + D3)

0 UG

Vitamin C

0 MG

✓28.2 MG

Folate

0 UG

✓116 UG

Sugars, added

0 G

Cholesterol

0 MG

Vitamin A

0 UG

✓471 UG

Visual Comparison

Protein5.6 G vs 2.4 G

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

Calories229 vs 29

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

Total Fat9 vs 0

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

Calcium51 vs 94

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

Comparison Verdict

If your goal is to fuel your body with sustained energy for a workout or a satisfying meal, the pupusas con frijoles are the better choice due to their higher calorie and carbohydrate content. However, if you are looking to increase your nutrient intake while keeping calories very low, spinach is the clear winner, as it provides a massive dose of vitamins and minerals for a tiny fraction of the caloric impact.