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Pretzel vs. Tamale — In-Depth Nutrition Comparison

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The main differences between pretzel and tamale

  • Pretzel is richer in iron, folate, manganese, vitamin B1, vitamin B3, vitamin B2, and copper, yet tamale is richer in vitamin B12.
  • Daily need coverage for iron for pretzel is 42% higher.
  • Pretzel contains 11 times more folate than tamale. Pretzel contains 166µg of folate, while tamale contains 15µg.
  • Tamale contains less sodium.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Tamales (Navajo).

Infographic

Pretzel vs Tamale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Tamale
3
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 +31.8%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +275.4%
Contains more CopperCopper +147.6%
Contains more PhosphorusPhosphorus +29.3%
Contains more ManganeseManganese +483.3%
Contains more ZincZinc +42.3%
Contains less SodiumSodium -65.6%
Contains more SeleniumSelenium +36.4%
~equal in Calcium ~29mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Tamale
2
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 CVitamin C +23.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +748%
Contains more Vitamin B2Vitamin B2 +315%
Contains more Vitamin B3Vitamin B3 +231.4%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1006.7%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pretzel Tamale DV% diff.
Iron 4.58mg 1.22mg 42%
Folate 166µg 15µg 38%
Manganese 1.015mg 0.174mg 37%
Sodium 1240mg 427mg 35%
Vitamin B1 0.424mg 0.05mg 31%
Starch 72.58g 12.27g 25%
Vitamin B3 5.27mg 1.59mg 23%
Vitamin B12 0µg 0.54µg 23%
Carbs 80.39g 18.12g 21%
Vitamin B2 0.332mg 0.08mg 19%
Calories 384kcal 153kcal 12%
Copper 0.156mg 0.063mg 10%
Saturated fat 0.391g 2.396g 9%
Protein 10.04g 6.28g 8%
Cholesterol 0mg 17mg 6%
Monounsaturated fat 0.727g 2.739g 5%
Fats 2.93g 6.12g 5%
Vitamin B6 0.074mg 0.143mg 5%
Choline 29.5mg 5%
Polyunsaturated fat 1.291g 0.688g 4%
Zinc 1.04mg 1.48mg 4%
Phosphorus 128mg 99mg 4%
Selenium 4.4µg 6µg 3%
Vitamin E 0.47mg 0mg 3%
Potassium 223mg 131mg 3%
Magnesium 29mg 22mg 2%
Vitamin B5 0.322mg 0.205mg 2%
Vitamin K 2.8µg 2%
Fiber 3.4g 3.1g 1%
Vitamin C 2.1mg 1.7mg 0%
Net carbs 76.99g 15.02g N/A
Calcium 27mg 29mg 0%
Sugar 2.21g 0.99g N/A
Trans fat 0.004g N/A
Tryptophan 0.097mg 0.052mg 0%
Threonine 0.25mg 0.239mg 0%
Isoleucine 0.407mg 0.271mg 0%
Leucine 0.757mg 0.568mg 0%
Lysine 0.257mg 0.427mg 0%
Methionine 0.177mg 0.15mg 0%
Phenylalanine 0.52mg 0.275mg 0%
Valine 0.48mg 0.318mg 0%
Histidine 0.22mg 0.196mg 0%
Fructose 0.31g 0.17g 0%
Omega-3 - ALA 0.063g 0.029g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.223g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 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 +59.9%
Contains more CarbsCarbs +343.7%
Contains more OtherOther +154.3%
Contains more FatsFats +108.9%
Contains more WaterWater +2075.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 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 less Sat. FatSaturated fat -83.7%
Contains more Poly. FatPolyunsaturated fat +87.6%
Contains more Mono. FatMonounsaturated fat +276.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 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 +491.5%
Contains more GlucoseGlucose +228.6%
Contains more FructoseFructose +82.4%
Contains more MaltoseMaltose +404.5%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.