Puff pastry vs. Tamale — In-Depth Nutrition Comparison
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How are puff pastry and tamale different?
- Puff pastry is richer in selenium, vitamin B1, iron, manganese, vitamin B3, vitamin B2, and folate, while tamale is higher in vitamin B12 and vitamin B6.
- Puff pastry covers your daily need for selenium, 34% more than tamale.
- Puff pastry contains 6 times more vitamin B1 than tamale. Puff pastry contains 0.323mg of vitamin B1, while tamale contains 0.05mg.
- Tamale is lower in saturated fat.
- Tamale has a higher glycemic index (82) than puff pastry (56).
Puff pastry, frozen, ready-to-bake, baked and Tamales (Navajo) types were used in this article.
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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.
| Contains more IronIron | +113.1% |
| Contains more CopperCopper | +82.5% |
| Contains less SodiumSodium | -40.7% |
| Contains more ManganeseManganese | +184.5% |
| Contains more SeleniumSelenium | +308.3% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +190% |
| Contains more PotassiumPotassium | +111.3% |
| Contains more ZincZinc | +174.1% |
| Contains more PhosphorusPhosphorus | +65% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +546% |
| Contains more Vitamin B2Vitamin B2 | +222.5% |
| Contains more Vitamin B3Vitamin B3 | +139% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +652.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +17.8% |
| Contains more FatsFats | +529.1% |
| Contains more CarbsCarbs | +152.2% |
| Contains more WaterWater | +820.3% |
| Contains more OtherOther | +38% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains more Mono. FatMonounsaturated fat | +222.3% |
| Contains more Poly. FatPolyunsaturated fat | +3130.8% |
| Contains less Sat. FatSaturated fat | -56.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 22.228g | 0.688g | 144% |
| Fats | 38.5g | 6.12g | 50% |
| Selenium | 24.5µg | 6µg | 34% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B1 | 0.323mg | 0.05mg | 23% |
| Calories | 558kcal | 153kcal | 20% |
| Iron | 2.6mg | 1.22mg | 17% |
| Monounsaturated fat | 8.828g | 2.739g | 15% |
| Manganese | 0.495mg | 0.174mg | 14% |
| Saturated fat | 5.502g | 2.396g | 14% |
| Vitamin K | 16.3µg | 14% | |
| Vitamin B3 | 3.8mg | 1.59mg | 14% |
| Vitamin B2 | 0.258mg | 0.08mg | 14% |
| Folate | 55µg | 15µg | 10% |
| Vitamin B6 | 0.019mg | 0.143mg | 10% |
| Carbs | 45.7g | 18.12g | 9% |
| Zinc | 0.54mg | 1.48mg | 9% |
| Sodium | 253mg | 427mg | 8% |
| Cholesterol | 0mg | 17mg | 6% |
| Copper | 0.115mg | 0.063mg | 6% |
| Phosphorus | 60mg | 99mg | 6% |
| Fiber | 1.5g | 3.1g | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B5 | 0mg | 0.205mg | 4% |
| Vitamin E | 0.55mg | 0mg | 4% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Potassium | 62mg | 131mg | 2% |
| Protein | 7.4g | 6.28g | 2% |
| Calcium | 10mg | 29mg | 2% |
| Magnesium | 16mg | 22mg | 1% |
| Choline | 6.2mg | 1% | |
| Net carbs | 44.2g | 15.02g | N/A |
| Sugar | 0.75g | 0.99g | N/A |
| Tryptophan | 0.086mg | 0.052mg | 0% |
| Threonine | 0.198mg | 0.239mg | 0% |
| Isoleucine | 0.275mg | 0.271mg | 0% |
| Leucine | 0.514mg | 0.568mg | 0% |
| Lysine | 0.144mg | 0.427mg | 0% |
| Methionine | 0.131mg | 0.15mg | 0% |
| Phenylalanine | 0.367mg | 0.275mg | 0% |
| Valine | 0.312mg | 0.318mg | 0% |
| Histidine | 0.158mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
15%
Minerals Daily Need Coverage Score
43%
30%
Comparison summary
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 3.106g)
Which food is lower in Cholesterol?
Puff pastry is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Puff pastry contains less Sodium (difference - 174mg)
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Puff pastry is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.