Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pupusas vs. Tamale — In-Depth Nutrition Comparison

Compare

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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 15% 23% 38% 22% 44% 69% 56% 21% 97%
Tamale
1
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 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%
~equal in Copper ~0.063mg
~equal in Zinc ~1.48mg
~equal in Sodium ~427mg
~equal in Manganese ~0.174mg

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 0.33% 3.3% 7% 11% 21% 20% 44% 38% 53% 35% 2.8% 3% 21%
Tamale
3
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 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%
~equal in Vitamin B2 ~0.08mg

All nutrients comparison - raw data values

Nutrient Pupusas Tamale 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
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 +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
34% 42% 24%
Saturated fat: Sat. Fat 3.166 g
Monounsaturated fat: Mono. Fat 3.964 g
Polyunsaturated fat: Poly. Fat 2.205 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 +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
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
1
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 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 ~0g
~equal in Galactose ~0g

People also compare

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.