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 monounsaturated fat, yet tamale is higher in vitamin B12.
- Pupusas' daily need coverage for selenium is 21% more.
- Pupusas have 3 times more vitamin B5 than tamale. While pupusas have 0.64mg of vitamin B5, tamale has only 0.205mg.
- 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.
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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 MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +69% |
| Contains more PotassiumPotassium | +94.7% |
| Contains more PhosphorusPhosphorus | +63.6% |
| Contains more SeleniumSelenium | +196.7% |
| Contains more IronIron | +20.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66% |
| Contains more Vitamin B3Vitamin B3 | +49.2% |
| Contains more Vitamin B5Vitamin B5 | +212.2% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin B12Vitamin B12 | +92.9% |
| Contains more FolateFolate | +275% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +83.3% |
| Contains more FatsFats | +70.4% |
| Contains more CarbsCarbs | +27% |
| Contains more OtherOther | +39.1% |
| Contains more WaterWater | +28.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.7% |
| Contains more Poly. FatPolyunsaturated fat | +220.5% |
| Contains less Sat. FatSaturated fat | -24.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +54.7% |
| Contains more GlucoseGlucose | +61.9% |
| Contains more FructoseFructose | +94.1% |
| Contains more MaltoseMaltose | +77.3% |
~equal in
Sucrose
~0.4g
~equal in
Lactose
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~equal in
Galactose
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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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 17.8µg | 6µg | 21% |
| Vitamin B12 | 0.28µg | 0.54µg | 11% |
| Polyunsaturated fat | 2.205g | 0.688g | 10% |
| Protein | 11.51g | 6.28g | 10% |
| Phosphorus | 162mg | 99mg | 9% |
| Vitamin B5 | 0.64mg | 0.205mg | 9% |
| Vitamin B6 | 0.23mg | 0.143mg | 7% |
| Fats | 10.43g | 6.12g | 7% |
| Choline | 38.4mg | 7% | |
| Vitamin B3 | 2.373mg | 1.59mg | 5% |
| Saturated fat | 3.166g | 2.396g | 4% |
| Vitamin D | 0.7µg | 4% | |
| Calories | 232kcal | 153kcal | 4% |
| Potassium | 255mg | 131mg | 4% |
| Cholesterol | 29mg | 17mg | 4% |
| Vitamin D | 28IU | 4% | |
| Magnesium | 38mg | 22mg | 4% |
| Folate | 4µg | 15µg | 3% |
| Starch | 18.98g | 12.27g | 3% |
| Monounsaturated fat | 3.964g | 2.739g | 3% |
| Iron | 1.01mg | 1.22mg | 3% |
| Vitamin B1 | 0.083mg | 0.05mg | 3% |
| Calcium | 49mg | 29mg | 2% |
| Fiber | 2.6g | 3.1g | 2% |
| Carbs | 23.02g | 18.12g | 2% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Vitamin C | 0.1mg | 1.7mg | 2% |
| Vitamin B2 | 0.087mg | 0.08mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Zinc | 1.62mg | 1.48mg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Manganese | 0.159mg | 0.174mg | 1% |
| Net carbs | 20.42g | 15.02g | N/A |
| Sugar | 1.45g | 0.99g | N/A |
| Copper | 0.065mg | 0.063mg | 0% |
| Sodium | 426mg | 427mg | 0% |
| Trans fat | 0.083g | N/A | |
| Tryptophan | 0.121mg | 0.052mg | 0% |
| Threonine | 0.46mg | 0.239mg | 0% |
| Isoleucine | 0.456mg | 0.271mg | 0% |
| Leucine | 0.976mg | 0.568mg | 0% |
| Lysine | 0.784mg | 0.427mg | 0% |
| Methionine | 0.268mg | 0.15mg | 0% |
| Phenylalanine | 0.463mg | 0.275mg | 0% |
| Valine | 0.531mg | 0.318mg | 0% |
| Histidine | 0.354mg | 0.196mg | 0% |
| Fructose | 0.33g | 0.17g | 0% |
| Omega-3 - EPA | 0.004g | N/A | |
| Omega-3 - DHA | 0.003g | N/A | |
| Omega-3 - ALA | 0.087g | 0.029g | N/A |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.003g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.045g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.95g | 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
20%
15%
Minerals Daily Need Coverage Score
41%
30%
Comparison summary
Which food is lower in Cholesterol?
Tamale is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 0.77g)
Which food contains less Sodium?
Pupusas contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pupusas is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Pupusas is relatively richer in minerals
Which food is richer in vitamins?
Pupusas is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)