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Tamale vs. Puff pastry — In-Depth Nutrition Comparison

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How are tamale and puff pastry different?

  • Tamale is richer in vitamin B12 and vitamin B6, while puff pastry is higher in selenium, vitamin B1, iron, manganese, vitamin B3, vitamin B2, and folate.
  • Puff pastry covers your daily need for selenium, 34% more than tamale.
  • Tamale is lower in saturated fat.
  • Tamale has a higher glycemic index (82) than puff pastry (56).

Tamales (Navajo) and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Tamale vs Puff pastry 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
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%
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%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +111.3%
Contains more ZincZinc +174.1%
Contains more PhosphorusPhosphorus +65%
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%

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +652.6%
Contains more Vitamin B12Vitamin B12 +∞%
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 FolateFolate +266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +820.3%
Contains more OtherOther +38%
Contains more ProteinProtein +17.8%
Contains more FatsFats +529.1%
Contains more CarbsCarbs +152.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +222.3%
Contains more Poly. FatPolyunsaturated fat +3130.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Puff pastry
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 Tamale Puff pastry DV% diff.
Polyunsaturated fat 0.688g 22.228g 144%
Fats 6.12g 38.5g 50%
Selenium 6µg 24.5µg 34%
Vitamin B12 0.54µg 0µg 23%
Vitamin B1 0.05mg 0.323mg 23%
Calories 153kcal 558kcal 20%
Iron 1.22mg 2.6mg 17%
Monounsaturated fat 2.739g 8.828g 15%
Manganese 0.174mg 0.495mg 14%
Saturated fat 2.396g 5.502g 14%
Vitamin K 16.3µg 14%
Vitamin B3 1.59mg 3.8mg 14%
Vitamin B2 0.08mg 0.258mg 14%
Folate 15µg 55µg 10%
Vitamin B6 0.143mg 0.019mg 10%
Carbs 18.12g 45.7g 9%
Zinc 1.48mg 0.54mg 9%
Sodium 427mg 253mg 8%
Cholesterol 17mg 0mg 6%
Copper 0.063mg 0.115mg 6%
Phosphorus 99mg 60mg 6%
Fiber 3.1g 1.5g 6%
Starch 12.27g 5%
Vitamin B5 0.205mg 0mg 4%
Vitamin E 0mg 0.55mg 4%
Vitamin C 1.7mg 0mg 2%
Potassium 131mg 62mg 2%
Protein 6.28g 7.4g 2%
Calcium 29mg 10mg 2%
Magnesium 22mg 16mg 1%
Choline 6.2mg 1%
Net carbs 15.02g 44.2g N/A
Sugar 0.99g 0.75g N/A
Tryptophan 0.052mg 0.086mg 0%
Threonine 0.239mg 0.198mg 0%
Isoleucine 0.271mg 0.275mg 0%
Leucine 0.568mg 0.514mg 0%
Lysine 0.427mg 0.144mg 0%
Methionine 0.15mg 0.131mg 0%
Phenylalanine 0.275mg 0.367mg 0%
Valine 0.318mg 0.312mg 0%
Histidine 0.196mg 0.158mg 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
Tamale Puff pastry
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
15%
Tamale
24%
Puff pastry
Minerals Daily Need Coverage Score
30%
Tamale
43%
Puff pastry

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.