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  6. Pretzels vs. Tamale

Pretzels vs. Tamale — In-Depth Nutrition Comparison

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How are Pretzels and Tamale different?

  • Pretzels are higher in Manganese, Copper, Folate, Vitamin B1, and Iron, however, Tamale is richer in Vitamin B12, and Zinc.
  • Daily need coverage for Manganese from Pretzels is 70% higher.
  • Pretzels contain 6 times more Folate than Tamale. While Pretzels contain 83µg of Folate, Tamale contains only 15µg.
  • Tamale has less Sodium.

Snacks, pretzels, hard, plain, made with unenriched flour, salted and Tamales (Navajo) are the varieties used in this article.

Infographic

Pretzels vs Tamale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pretzels
Pretzels
7
:
3
Tamale
Tamale
Contains more Calcium +24.1%
Contains more Iron +36.9%
Contains more Magnesium +59.1%
Contains more Phosphorus +14.1%
Contains more Potassium +11.5%
Contains more Copper +319%
Contains more Manganese +928.2%
Contains less Sodium -75.1%
Contains more Zinc +74.1%
Equal in Selenium - 6
Pretzels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 63% 25% 49% 13% 224% 24% 88% 234% 32%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +24.1%
Contains more Iron +36.9%
Contains more Magnesium +59.1%
Contains more Phosphorus +14.1%
Contains more Potassium +11.5%
Contains more Copper +319%
Contains more Manganese +928.2%
Contains less Sodium -75.1%
Contains more Zinc +74.1%
Equal in Selenium - 6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pretzels
Pretzels
5
:
4
Tamale
Tamale
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +40.5%
Contains more Folate +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B12 +∞%
Pretzels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 45% 24% 36% 18% 27% 63% 0% 0%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +40.5%
Contains more Folate +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzels
Pretzels
3
:
2
Tamale
Tamale
Contains more Protein +44.9%
Contains more Carbs +337.1%
Contains more Other +255.1%
Contains more Fats +74.9%
Contains more Water +1963.6%
Pretzels
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more Protein +44.9%
Contains more Carbs +337.1%
Contains more Other +255.1%
Contains more Fats +74.9%
Contains more Water +1963.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzels
Pretzels
2
:
1
Tamale
Tamale
Contains less Saturated Fat -68.7%
Contains more Polyunsaturated fat +77.3%
Contains more Monounsaturated Fat +101.4%
Pretzels
23% 41% 37%
Saturated Fat: 0.75 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 1.22 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -68.7%
Contains more Polyunsaturated fat +77.3%
Contains more Monounsaturated Fat +101.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzels Tamale
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pretzels Tamale Opinion
Net carbs 76.4g 15.02g Pretzels
Protein 9.1g 6.28g Pretzels
Fats 3.5g 6.12g Tamale
Carbs 79.2g 18.12g Pretzels
Calories 381kcal 153kcal Pretzels
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Pretzels
Fiber 2.8g 3.1g Tamale
Calcium 36mg 29mg Pretzels
Iron 1.67mg 1.22mg Pretzels
Magnesium 35mg 22mg Pretzels
Phosphorus 113mg 99mg Pretzels
Potassium 146mg 131mg Pretzels
Sodium 1715mg 427mg Tamale
Zinc 0.85mg 1.48mg Tamale
Copper 0.264mg 0.063mg Pretzels
Manganese 1.789mg 0.174mg Pretzels
Selenium 5.8µg 6µg Tamale
Vitamin C 0mg 1.7mg Tamale
Vitamin B1 0.18mg 0.05mg Pretzels
Vitamin B2 0.1mg 0.08mg Pretzels
Vitamin B3 1.92mg 1.59mg Pretzels
Vitamin B5 0.288mg 0.205mg Pretzels
Vitamin B6 0.116mg 0.143mg Tamale
Folate 83µg 15µg Pretzels
Vitamin B12 0µg 0.54µg Tamale
Tryptophan 0.109mg 0.052mg Pretzels
Threonine 0.259mg 0.239mg Pretzels
Isoleucine 0.345mg 0.271mg Pretzels
Leucine 0.636mg 0.568mg Pretzels
Lysine 0.221mg 0.427mg Tamale
Methionine 0.164mg 0.15mg Pretzels
Phenylalanine 0.453mg 0.275mg Pretzels
Valine 0.392mg 0.318mg Pretzels
Histidine 0.201mg 0.196mg Pretzels
Cholesterol 0mg 17mg Pretzels
Saturated Fat 0.75g 2.396g Pretzels
Monounsaturated Fat 1.36g 2.739g Tamale
Polyunsaturated fat 1.22g 0.688g Pretzels
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzels Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Pretzels
16%
Tamale
Minerals Daily Need Coverage Score
76%
Pretzels
30%
Tamale

Comparison summary

Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 1288mg)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Pretzels
Pretzels is lower in Sugar (difference - 0.99g)
Which food is lower in Cholesterol?
Pretzels
Pretzels is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Pretzels
Pretzels is lower in Saturated Fat (difference - 1.646g)
Which food is richer in minerals?
Pretzels
Pretzels is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.