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  6. Pupusas vs. Tamale

Pupusas vs. Tamale — In-Depth Nutrition Comparison

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What are the differences between Pupusas and Tamale?

  • Pupusas are higher in Selenium, Phosphorus, Vitamin B5, Vitamin B6, and Polyunsaturated fat, yet Tamale is higher in Vitamin B12.
  • Pupusas' daily need coverage for Selenium is 21% more.
  • Pupusas have 3 times more Polyunsaturated fat than Tamale. While Pupusas have 2.205g of Polyunsaturated fat, Tamale has only 0.688g.
  • The amount of Saturated Fat in Tamale is lower.

We used Restaurant, Latino, pupusas del cerdo (pupusas, pork) and Tamales (Navajo) types in this article.

Infographic

Pupusas 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.
Pupusas
Pupusas
8
:
2
Tamale
Tamale
Contains more Calcium +69%
Contains more Magnesium +72.7%
Contains more Phosphorus +63.6%
Contains more Potassium +94.7%
Contains more Selenium +196.7%
Contains more Iron +20.8%
Equal in Sodium - 427
Equal in Zinc - 1.48
Equal in Copper - 0.063
Equal in Manganese - 0.174
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +69%
Contains more Magnesium +72.7%
Contains more Phosphorus +63.6%
Contains more Potassium +94.7%
Contains more Selenium +196.7%
Contains more Iron +20.8%
Equal in Sodium - 427
Equal in Zinc - 1.48
Equal in Copper - 0.063
Equal in Manganese - 0.174

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.
Pupusas
Pupusas
9
:
3
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +66%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +212.2%
Contains more Vitamin B6 +60.8%
Contains more Vitamin C +1600%
Contains more Folate +275%
Contains more Vitamin B12 +92.9%
Equal in Vitamin B2 - 0.08
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +66%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +212.2%
Contains more Vitamin B6 +60.8%
Contains more Vitamin C +1600%
Contains more Folate +275%
Contains more Vitamin B12 +92.9%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pupusas
Pupusas
4
:
1
Tamale
Tamale
Contains more Protein +83.3%
Contains more Fats +70.4%
Contains more Carbs +27%
Contains more Other +39.1%
Contains more Water +28.2%
Pupusas
12% 10% 23% 53% 2%
Protein: 11.51 g
Fats: 10.43 g
Carbs: 23.02 g
Water: 53.12 g
Other: 1.92 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 +83.3%
Contains more Fats +70.4%
Contains more Carbs +27%
Contains more Other +39.1%
Contains more Water +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pupusas
Pupusas
2
:
1
Tamale
Tamale
Contains more Monounsaturated Fat +44.7%
Contains more Polyunsaturated fat +220.5%
Contains less Saturated Fat -24.3%
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains more Monounsaturated Fat +44.7%
Contains more Polyunsaturated fat +220.5%
Contains less Saturated Fat -24.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pupusas
Pupusas
4
:
1
Tamale
Tamale
Contains more Starch +54.7%
Contains more Glucose +61.9%
Contains more Fructose +94.1%
Contains more Maltose +77.3%
Equal in Sucrose - 0.4
Pupusas
93% 2% 2%
Starch: 18.98 g
Sucrose: 0.38 g
Glucose: 0.34 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.39 g
Galactose: 0 g
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Contains more Starch +54.7%
Contains more Glucose +61.9%
Contains more Fructose +94.1%
Contains more Maltose +77.3%
Equal in Sucrose - 0.4

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pupusas Tamale Opinion
Net carbs 20.42g 15.02g Pupusas
Protein 11.51g 6.28g Pupusas
Fats 10.43g 6.12g Pupusas
Carbs 23.02g 18.12g Pupusas
Calories 232kcal 153kcal Pupusas
Starch 18.98g 12.27g Pupusas
Fructose 0.33g 0.17g Pupusas
Sugar 1.45g 0.99g Tamale
Fiber 2.6g 3.1g Tamale
Calcium 49mg 29mg Pupusas
Iron 1.01mg 1.22mg Tamale
Magnesium 38mg 22mg Pupusas
Phosphorus 162mg 99mg Pupusas
Potassium 255mg 131mg Pupusas
Sodium 426mg 427mg Pupusas
Zinc 1.62mg 1.48mg Pupusas
Copper 0.065mg 0.063mg Pupusas
Manganese 0.159mg 0.174mg Tamale
Selenium 17.8µg 6µg Pupusas
Vitamin A 84IU 0IU Pupusas
Vitamin A RAE 10µg 0µg Pupusas
Vitamin E 0.35mg 0mg Pupusas
Vitamin D 28IU Pupusas
Vitamin D 0.7µg Pupusas
Vitamin C 0.1mg 1.7mg Tamale
Vitamin B1 0.083mg 0.05mg Pupusas
Vitamin B2 0.087mg 0.08mg Pupusas
Vitamin B3 2.373mg 1.59mg Pupusas
Vitamin B5 0.64mg 0.205mg Pupusas
Vitamin B6 0.23mg 0.143mg Pupusas
Folate 4µg 15µg Tamale
Vitamin B12 0.28µg 0.54µg Tamale
Vitamin K 1.1µg Pupusas
Tryptophan 0.121mg 0.052mg Pupusas
Threonine 0.46mg 0.239mg Pupusas
Isoleucine 0.456mg 0.271mg Pupusas
Leucine 0.976mg 0.568mg Pupusas
Lysine 0.784mg 0.427mg Pupusas
Methionine 0.268mg 0.15mg Pupusas
Phenylalanine 0.463mg 0.275mg Pupusas
Valine 0.531mg 0.318mg Pupusas
Histidine 0.354mg 0.196mg Pupusas
Cholesterol 29mg 17mg Tamale
Trans Fat 0.083g Tamale
Saturated Fat 3.166g 2.396g Tamale
Omega-3 - DHA 0.003g Pupusas
Omega-3 - EPA 0.004g Pupusas
Omega-3 - DPA 0.006g Pupusas
Monounsaturated Fat 3.964g 2.739g Pupusas
Polyunsaturated fat 2.205g 0.688g Pupusas
Omega-6 - Eicosadienoic acid 0.045g 0g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g 0g Pupusas
Omega-3 - ALA 0.087g 0.029g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pupusas 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
21%
Pupusas
16%
Tamale
Minerals Daily Need Coverage Score
41%
Pupusas
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.46g)
Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Tamale
Tamale is lower in Saturated Fat (difference - 0.77g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Pupusas
Pupusas is relatively richer in minerals
Which food is richer in vitamins?
Pupusas
Pupusas is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.