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  6. Tamale vs. Pretzels

Tamale vs. Pretzels — In-Depth Nutrition Comparison

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How are Tamale and Pretzels different?

  • Tamale is higher in Vitamin B12, and Zinc, however, Pretzels are richer in Manganese, Copper, Folate, Vitamin B1, and Iron.
  • Daily need coverage for Manganese from Pretzels is 70% higher.
  • Pretzels have less Cholesterol.

Tamales (Navajo) and Snacks, pretzels, hard, plain, made with unenriched flour, salted are the varieties used in this article.

Infographic

Tamale vs Pretzels 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.
Tamale
Tamale
3
:
7
Pretzels
Pretzels
Contains less Sodium -75.1%
Contains more Zinc +74.1%
Contains more Calcium +24.1%
Contains more Iron +36.9%
Contains more Magnesium +59.1%
Contains more Phosphorus +14.1%
Contains more Potassium +11.5%
Contains more Copper +319%
Contains more Manganese +928.2%
Equal in Selenium - 5.8
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Pretzels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 63% 25% 49% 13% 224% 24% 88% 234% 32%
Contains less Sodium -75.1%
Contains more Zinc +74.1%
Contains more Calcium +24.1%
Contains more Iron +36.9%
Contains more Magnesium +59.1%
Contains more Phosphorus +14.1%
Contains more Potassium +11.5%
Contains more Copper +319%
Contains more Manganese +928.2%
Equal in Selenium - 5.8

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.
Tamale
Tamale
4
:
5
Pretzels
Pretzels
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +40.5%
Contains more Folate +453.3%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Pretzels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 45% 24% 36% 18% 27% 63% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B5 +40.5%
Contains more Folate +453.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
:
3
Pretzels
Pretzels
Contains more Fats +74.9%
Contains more Water +1963.6%
Contains more Protein +44.9%
Contains more Carbs +337.1%
Contains more Other +255.1%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Pretzels
9% 4% 79% 3% 5%
Protein: 9.1 g
Fats: 3.5 g
Carbs: 79.2 g
Water: 3.3 g
Other: 4.9 g
Contains more Fats +74.9%
Contains more Water +1963.6%
Contains more Protein +44.9%
Contains more Carbs +337.1%
Contains more Other +255.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
:
2
Pretzels
Pretzels
Contains more Monounsaturated Fat +101.4%
Contains less Saturated Fat -68.7%
Contains more Polyunsaturated fat +77.3%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Pretzels
23% 41% 37%
Saturated Fat: 0.75 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 1.22 g
Contains more Monounsaturated Fat +101.4%
Contains less Saturated Fat -68.7%
Contains more Polyunsaturated fat +77.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Pretzels
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Pretzels Opinion
Net carbs 15.02g 76.4g Pretzels
Protein 6.28g 9.1g Pretzels
Fats 6.12g 3.5g Tamale
Carbs 18.12g 79.2g Pretzels
Calories 153kcal 381kcal Pretzels
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Pretzels
Fiber 3.1g 2.8g Tamale
Calcium 29mg 36mg Pretzels
Iron 1.22mg 1.67mg Pretzels
Magnesium 22mg 35mg Pretzels
Phosphorus 99mg 113mg Pretzels
Potassium 131mg 146mg Pretzels
Sodium 427mg 1715mg Tamale
Zinc 1.48mg 0.85mg Tamale
Copper 0.063mg 0.264mg Pretzels
Manganese 0.174mg 1.789mg Pretzels
Selenium 6µg 5.8µg Tamale
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 0.18mg Pretzels
Vitamin B2 0.08mg 0.1mg Pretzels
Vitamin B3 1.59mg 1.92mg Pretzels
Vitamin B5 0.205mg 0.288mg Pretzels
Vitamin B6 0.143mg 0.116mg Tamale
Folate 15µg 83µg Pretzels
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg 0.109mg Pretzels
Threonine 0.239mg 0.259mg Pretzels
Isoleucine 0.271mg 0.345mg Pretzels
Leucine 0.568mg 0.636mg Pretzels
Lysine 0.427mg 0.221mg Tamale
Methionine 0.15mg 0.164mg Pretzels
Phenylalanine 0.275mg 0.453mg Pretzels
Valine 0.318mg 0.392mg Pretzels
Histidine 0.196mg 0.201mg Pretzels
Cholesterol 17mg 0mg Pretzels
Saturated Fat 2.396g 0.75g Pretzels
Monounsaturated Fat 2.739g 1.36g Tamale
Polyunsaturated fat 0.688g 1.22g Pretzels
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Pretzels
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
18%
Pretzels
Minerals Daily Need Coverage Score
30%
Tamale
76%
Pretzels

Comparison summary

Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 1288mg)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Pretzels
Pretzels is lower in Sugar (difference - 0.99g)
Which food is lower in Cholesterol?
Pretzels
Pretzels is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Pretzels
Pretzels is lower in Saturated Fat (difference - 1.646g)
Which food is richer in minerals?
Pretzels
Pretzels is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Pretzels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170650/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.