Compare Walnuts: Nutrition Facts and Health Benefits Explained vs Pupusas con Frijoles: Nutrition Facts & Health Benefits
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
VS
Pupusas con Frijoles: Nutrition Facts & Health Benefits
Legumes
Nutrient
Food A
Food B
Protein
✓15.6 G
5.6 G
Total Fat
✓65.6 G
9 G
Carbs
12.5 G
✓31.5 G
Calories
✓656 KCAL
229 KCAL
Total Sugars
✓3.1 G
0 G
Fiber
✓6.2 G
5.8 G
Calcium
✓94 MG
51 MG
Iron
✓2.8 MG
1.5 MG
Potassium
✓438 MG
305 MG
Sodium
0 MG
✓305 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
✓0.1 G
Saturated Fat
✓6.3 G
2.2 G
Monounsaturated Fat
✓9.4 G
3 G
Polyunsaturated Fat
✓46.9 G
2.9 G
Ash
0 G
✓1.7 G
Starch
0 G
✓23.6 G
Fructose
0 G
✓0.2 G
Lactose
0 G
0 G
Galactose
0 G
0 G
Magnesium
0 MG
✓53.6 MG
Phosphorus
0 MG
✓144 MG
Copper, Cu
0 MG
✓0.1 MG
Manganese, Mn
0 MG
✓0.3 MG
Tocopherol, delta
0 MG
✓0.7 MG
Tocotrienol, gamma
0 MG
✓0.3 MG
Tocotrienol, delta
0 MG
✓0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0 MG
✓0 MG
Vitamin K
0 UG
✓7.4 UG
Tryptophan
0 G
✓0.1 G
Threonine
0 G
✓0.2 G
Methionine
0 G
✓0.1 G
Phenylalanine
0 G
✓0.3 G
Tyrosine
0 G
✓0.1 G
Alanine
0 G
✓0.3 G
Glutamic acid
0 G
✓1 G
Glycine
0 G
✓0.2 G
Proline
0 G
✓0.3 G
SFA 8:0
0 G
✓0 G
SFA 12:0
0 G
✓0 G
SFA 14:0
0 G
✓0.1 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
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
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
0 G
Maltose
0 G
✓0.3 G
Water
0 G
✓52.2 G
Zinc
0 MG
✓0.9 MG
Selenium, Se
0 UG
✓7 UG
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
Niacin
0 MG
✓0.9 MG
Pantothenic acid
0 MG
✓0.3 MG
Vitamin B6
0 MG
✓0.2 MG
Choline, total
0 MG
✓39.6 MG
Vitamin K (Menaquinone-4)
0 UG
✓0.8 UG
Betaine
0 MG
✓0.8 MG
Isoleucine
0 G
✓0.2 G
Leucine
0 G
✓0.5 G
Lysine
0 G
✓0.3 G
Cystine
0 G
✓0.1 G
Valine
0 G
✓0.3 G
Arginine
0 G
✓0.3 G
Histidine
0 G
✓0.2 G
Aspartic acid
0 G
✓0.6 G
Serine
0 G
✓0.3 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
0 G
✓1.4 G
SFA 18:0
0 G
✓0.6 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 G
✓0.1 G
SFA 15:0
0 G
✓0 G
PUFA 22:2
0 G
✓0 G
SFA 11:0
0 G
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
Protein15.6 G vs 5.6 G
Walnuts: Nutrition Facts and Health Benefits ExplainedPupusas con Frijoles: Nutrition Facts & Health Benefits
Calories656 vs 229
Walnuts: Nutrition Facts and Health Benefits ExplainedPupusas con Frijoles: Nutrition Facts & Health Benefits
Total Fat65.6 vs 9
Walnuts: Nutrition Facts and Health Benefits ExplainedPupusas con Frijoles: Nutrition Facts & Health Benefits
Calcium94 vs 51
Walnuts: Nutrition Facts and Health Benefits ExplainedPupusas con Frijoles: Nutrition Facts & Health Benefits
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.