Compare two different foods side-by-side by nutrients, energy, and quality scores.
The CSV contains energy and nutrients per 100 g for these two records only. Missing measurements remain blank rather than zero. Model scores and personal health conclusions are not exported.
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Energy
65 kcal
Score
28 / 100
Upma has a higher nutrition quality score (46) and is the overall winner.
Energy Diff
87 vs 65(-25.3%)
Score Diff
46 vs 28(-39.1%)
OVERALL WINNER
Upma
Higher energy
Upma
Score leader
Upma
Nutrient split
39 - 13 (tie: 13)
This chart shows energy per 100 g for both foods.
Each axis is normalized to 0-100; the outer shape indicates relative dominance on that nutrient.
Green/blue bars indicate first food advantage, orange bars indicate second food advantage.
Upma and Buğday Lapası are compared on a 100 g basis. Check each food record for preparation and portion differences.
Per 100 g, Upma has 87.0 kcal and Buğday Lapası has 65.0 kcal. The difference is 22.0 kcal.
The recorded nutrition model scores are 46 and 28. These scores are not personal health outcomes or clinical advice.
65 nutrients have measurements for both records. A dash in the table means no measurement is available; it does not mean zero.
| Nutrients | Upma | Buğday Lapası | Difference |
|---|---|---|---|
| A Vitamini (RAE) | 11 µg | 17 µg | +54.5% |
| Alfa Karoten | 22 µg | 0 µg | -100.0% |
| B1 Vitamini (Tiamin) | 0.07 mg | 0.05 mg | -28.6% |
| B12 Vitamini | 0 µg | 0 µg | — |
| B12 Vitamini (eklenmiş) | 0 µg | 0 µg | — |
| B2 Vitamini (Riboflavin) | 0.04 mg | 0.03 mg | -25.0% |
| B6 Vitamini | 0.08 mg | 0.04 mg | -50.0% |
| Bakir | 0.06 mg | 0.04 mg | -33.3% |
| Besin folati | 10 µg | 3 µg | -70.0% |
| Beta Karoten | 118 µg | 7 µg | -94.1% |
| Beta kriptoksantin | 7 µg | 0 µg | -100.0% |
| C Vitamini (askorbik asit) | 11 mg | 0 mg | -100.0% |
| D Vitamini | 0 µg | 0 µg | — |
| Demir | 4.06 mg | 3.69 mg | -9.1% |
| DHA (22:6 n-3) | 0 g | 0 g | — |
| Diyet lifi | 1.3 g | 0.5 g | -61.5% |
| DPA (22:5 n-3) | 0 g | 0 g | — |
| E Vitamini (alfa-tokoferol) | 0.83 mg | 0.17 mg | -79.5% |
| E Vitamini (eklenmiş) | 0 mg | 0 mg | — |
| Enerji | 87 kj | 65 kj | -25.3% |
| EPA (20:5 n-3) | 0 g | 0 g | — |
| Etil alkol | 0 g | 0 g | — |
| Folat DFE | 25 µg | 17 µg | -32.0% |
| Folik asit | 9 µg | 8 µg | -11.1% |
| Fosfor | 29 mg | 15 mg | -48.3% |
| K Vitamini (filokinon) | 5.3 µg | 1 µg | -81.1% |
| Kafein | 0 mg | 0 mg | — |
| Kalsiyum | 96 mg | 86 mg | -10.4% |
| Karbonhidrat (farkla) | 13.81 g | 10.39 g | -24.8% |
| Kolesterol | 0 mg | 3 mg | — |
| Likopen | 459 µg | 0 µg | -100.0% |
| Lutein + zeaksantin | 82 µg | 2 µg | -97.6% |
| Magnezyum | 10 mg | 5 mg | -50.0% |
| MUFA 16:1 | 0.01 g | 0.01 g | 0.0% |
| MUFA 18:1 (oleik asit) | 1 g | 0.42 g | -58.0% |
| MUFA 20:1 | 0.02 g | 0 g | -100.0% |
| MUFA 22:1 | 0.01 g | 0 g | -100.0% |
| Niasin | 0.77 mg | 0.51 mg | -33.8% |
| Potasyum | 111 mg | 16 mg | -85.6% |
| Protein | 1.98 g | 1.44 g | -27.3% |
| PUFA 18:2 (linoleik asit) | 0.91 g | 0.33 g | -63.7% |
| PUFA 18:3 | 0.12 g | 0.04 g | -66.7% |
| PUFA 18:4 | 0 g | 0 g | — |
| PUFA 20:4 (arasidonik asit) | 0 g | 0 g | — |
| Retinol | 0 µg | 16 µg | — |
| Selenyum | 3.2 µg | 2.7 µg | -15.6% |
| SFA 10:0 | 0 g | 0.03 g | — |
| SFA 12:0 | 0 g | 0.03 g | — |
| SFA 14:0 | 0 g | 0.09 g | — |
| SFA 16:0 (palmitik asit) | 0.27 g | 0.36 g | +33.3% |
| SFA 18:0 (stearik asit) | 0.07 g | 0.14 g | +100.0% |
| SFA 4:0 (butirik asit) | 0 g | 0.03 g | — |
| SFA 6:0 | 0 g | 0.02 g | — |
| SFA 8:0 | 0 g | 0.01 g | — |
| Sodyum | 98 mg | 83 mg | -15.3% |
| Su | 80.99 g | 85.99 g | +6.2% |
| Teobromin | 0 mg | 0 mg | — |
| Toplam doymus yağ asitleri | 0.36 g | 0.72 g | +100.0% |
| Toplam Folat | 19 µg | 12 µg | -36.8% |
| Toplam Kolin | 6.2 mg | 3.5 mg | -43.5% |
| Toplam tekli doymamis yağ asitleri | 1.05 g | 0.45 g | -57.1% |
| Toplam yağ | 2.64 g | 1.8 g | -31.8% |
| Toplam çoklu doymamis yağ asitleri | 1.03 g | 0.36 g | -65.0% |
| Toplam Şeker | 1.61 g | 0.04 g | -97.5% |
| Çinko | 0.22 mg | 0.13 mg | -40.9% |
Scientific answers to key differences between Upma and Buğday Lapası.
Buğday Lapası has less energy per 100 g (65 kcal versus 87 kcal).
For measured Alfa Karoten, Upma has 22 µg and Buğday Lapası has 0 µg per 100 g. The table shows other nutrients separately.
The score summarizes this site's nutrient model. It does not establish that one food is healthier or suitable for everyone. Scores: Upma 46, Buğday Lapası 28.
Energy and nutrient values in the table are per 100 g. Actual intake changes with serving size.
Data Sources
Records may come from different sources. Check each food page for source and preparation details; do not treat missing measurements as zero.
Analytical Methodology
The scoring algorithm is a scale of 100 based on nutrient density and macro/micro component balance.