Compare Pupusas con Frijoles: Nutrition Facts & Health Benefits vs Walnuts: Nutrition Facts and Health Benefits Explained
Pupusas con Frijoles: Nutrition Facts & Health Benefits
Legumes
VS
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Protein
5.6 G
✓15.6 G
Ash
✓1.7 G
0 G
Starch
✓23.6 G
0 G
Fructose
✓0.2 G
0 G
Lactose
0 G
0 G
Calories
229 KCAL
✓656 KCAL
Galactose
0 G
0 G
Fiber
5.8 G
✓6.2 G
Iron
1.5 MG
✓2.8 MG
Magnesium
✓53.6 MG
0 MG
Phosphorus
✓144 MG
0 MG
Sodium
✓305 MG
0 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
✓6.3 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
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
✓65.6 G
Carbs
✓31.5 G
12.5 G
Sucrose
✓0.8 G
0 G
Glucose
0 G
0 G
Maltose
✓0.3 G
0 G
Water
✓52.2 G
0 G
Calcium
51 MG
✓94 MG
Potassium
305 MG
✓438 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
0 G
MUFA 20:1
✓0.1 G
0 G
Monounsaturated Fat
3 G
✓9.4 G
Polyunsaturated Fat
2.9 G
✓46.9 G
SFA 15:0
✓0 G
0 G
PUFA 22:2
✓0 G
0 G
SFA 11:0
0 G
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
✓3.1 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Visual Comparison
Protein5.6 G vs 15.6 G
Pupusas con Frijoles: Nutrition Facts & Health BenefitsWalnuts: Nutrition Facts and Health Benefits Explained
Calories229 vs 656
Pupusas con Frijoles: Nutrition Facts & Health BenefitsWalnuts: Nutrition Facts and Health Benefits Explained
Total Fat9 vs 65.6
Pupusas con Frijoles: Nutrition Facts & Health BenefitsWalnuts: Nutrition Facts and Health Benefits Explained
Calcium51 vs 94
Pupusas con Frijoles: Nutrition Facts & Health BenefitsWalnuts: Nutrition Facts and Health Benefits Explained
Comparison Verdict
If you are looking for a quick energy boost before a workout, the pupusas are a great choice due to their higher carbohydrate content, which provides readily available fuel. However, if your goal is long-term satiety, heart health, or fueling a low-carb lifestyle, walnuts are the superior option because their healthy fats and high protein content will keep you feeling full and energized for much longer.