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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.

Infographic

Puff pastry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Tamale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Tamale
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Tamale
2
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 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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Tamale
1
41% 47% 12%
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.
Puff pastry Tamale
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Puff pastry Tamale 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?

ok
ok
is better in case of low diet
Puff pastry Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Puff pastry
15%
Tamale
Minerals Daily Need Coverage Score
43%
Puff pastry
30%
Tamale

Comparison summary

Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 3.106g)
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 174mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Puff pastry
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.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.