Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tamale
  5. Compare
  6. Tamale vs. Pupusas

Tamale vs. Pupusas — In-Depth Nutrition Comparison

Compare

What are the differences between Tamale and Pupusas?

  • Tamale is higher in Vitamin B12, yet Pupusas are higher in Selenium, Phosphorus, Vitamin B5, Vitamin B6, and Monounsaturated Fat.
  • Pupusas' daily need coverage for Selenium is 21% more.
  • Tamale has 2 times more Vitamin B12 than Pupusas. While Tamale has 0.54µg of Vitamin B12, Pupusas have only 0.28µg.
  • The amount of Saturated Fat in Tamale is lower.

We used Tamales (Navajo) and Restaurant, Latino, pupusas del cerdo (pupusas, pork) types in this article.

Infographic

Tamale vs Pupusas 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
2
:
8
Pupusas
Pupusas
Contains more Iron +20.8%
Contains more Calcium +69%
Contains more Magnesium +72.7%
Contains more Phosphorus +63.6%
Contains more Potassium +94.7%
Contains more Selenium +196.7%
Equal in Sodium - 426
Equal in Zinc - 1.62
Equal in Copper - 0.065
Equal in Manganese - 0.159
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Contains more Iron +20.8%
Contains more Calcium +69%
Contains more Magnesium +72.7%
Contains more Phosphorus +63.6%
Contains more Potassium +94.7%
Contains more Selenium +196.7%
Equal in Sodium - 426
Equal in Zinc - 1.62
Equal in Copper - 0.065
Equal in Manganese - 0.159

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
3
:
9
Pupusas
Pupusas
Contains more Vitamin C +1600%
Contains more Folate +275%
Contains more Vitamin B12 +92.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +66%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +212.2%
Contains more Vitamin B6 +60.8%
Equal in Vitamin B2 - 0.087
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%
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Contains more Vitamin C +1600%
Contains more Folate +275%
Contains more Vitamin B12 +92.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +66%
Contains more Vitamin B3 +49.2%
Contains more Vitamin B5 +212.2%
Contains more Vitamin B6 +60.8%
Equal in Vitamin B2 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
1
:
4
Pupusas
Pupusas
Contains more Water +28.2%
Contains more Protein +83.3%
Contains more Fats +70.4%
Contains more Carbs +27%
Contains more Other +39.1%
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
Pupusas
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
Contains more Water +28.2%
Contains more Protein +83.3%
Contains more Fats +70.4%
Contains more Carbs +27%
Contains more Other +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
:
2
Pupusas
Pupusas
Contains less Saturated Fat -24.3%
Contains more Monounsaturated Fat +44.7%
Contains more Polyunsaturated fat +220.5%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains less Saturated Fat -24.3%
Contains more Monounsaturated Fat +44.7%
Contains more Polyunsaturated fat +220.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
1
:
4
Pupusas
Pupusas
Contains more Starch +54.7%
Contains more Glucose +61.9%
Contains more Fructose +94.1%
Contains more Maltose +77.3%
Equal in Sucrose - 0.38
Tamale
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
Pupusas
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
Contains more Starch +54.7%
Contains more Glucose +61.9%
Contains more Fructose +94.1%
Contains more Maltose +77.3%
Equal in Sucrose - 0.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Pupusas Opinion
Net carbs 15.02g 20.42g Pupusas
Protein 6.28g 11.51g Pupusas
Fats 6.12g 10.43g Pupusas
Carbs 18.12g 23.02g Pupusas
Calories 153kcal 232kcal Pupusas
Starch 12.27g 18.98g Pupusas
Fructose 0.17g 0.33g Pupusas
Sugar 0.99g 1.45g Tamale
Fiber 3.1g 2.6g Tamale
Calcium 29mg 49mg Pupusas
Iron 1.22mg 1.01mg Tamale
Magnesium 22mg 38mg Pupusas
Phosphorus 99mg 162mg Pupusas
Potassium 131mg 255mg Pupusas
Sodium 427mg 426mg Pupusas
Zinc 1.48mg 1.62mg Pupusas
Copper 0.063mg 0.065mg Pupusas
Manganese 0.174mg 0.159mg Tamale
Selenium 6µg 17.8µg Pupusas
Vitamin A 0IU 84IU Pupusas
Vitamin A RAE 0µg 10µg Pupusas
Vitamin E 0mg 0.35mg Pupusas
Vitamin D 28IU Pupusas
Vitamin D 0.7µg Pupusas
Vitamin C 1.7mg 0.1mg Tamale
Vitamin B1 0.05mg 0.083mg Pupusas
Vitamin B2 0.08mg 0.087mg Pupusas
Vitamin B3 1.59mg 2.373mg Pupusas
Vitamin B5 0.205mg 0.64mg Pupusas
Vitamin B6 0.143mg 0.23mg Pupusas
Folate 15µg 4µg Tamale
Vitamin B12 0.54µg 0.28µg Tamale
Vitamin K 1.1µg Pupusas
Tryptophan 0.052mg 0.121mg Pupusas
Threonine 0.239mg 0.46mg Pupusas
Isoleucine 0.271mg 0.456mg Pupusas
Leucine 0.568mg 0.976mg Pupusas
Lysine 0.427mg 0.784mg Pupusas
Methionine 0.15mg 0.268mg Pupusas
Phenylalanine 0.275mg 0.463mg Pupusas
Valine 0.318mg 0.531mg Pupusas
Histidine 0.196mg 0.354mg Pupusas
Cholesterol 17mg 29mg Tamale
Trans Fat 0.083g Tamale
Saturated Fat 2.396g 3.166g Tamale
Omega-3 - DHA 0.003g Pupusas
Omega-3 - EPA 0.004g Pupusas
Omega-3 - DPA 0.006g Pupusas
Monounsaturated Fat 2.739g 3.964g Pupusas
Polyunsaturated fat 0.688g 2.205g Pupusas
Omega-6 - Eicosadienoic acid 0g 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0g 0.003g Pupusas
Omega-3 - ALA 0.029g 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Pupusas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Tamale
Tamale vs Chinese cuisine
Chinese cuisine
Tamale
Tamale vs Kung Pao chicken
Kung Pao chicken
Tamale
Tamale vs Patty
Patty
Pupusas
Pupusas vs Taco
Taco
Pupusas
Pupusas vs Burrito
Burrito
Pupusas
Pupusas vs Fajita
Fajita

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
21%
Pupusas
Minerals Daily Need Coverage Score
30%
Tamale
41%
Pupusas

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.46g)
Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Tamale
Tamale is lower in Saturated Fat (difference - 0.77g)
Which food contains less Sodium?
Pupusas
Pupusas contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Pupusas
Pupusas is relatively richer in minerals
Which food is richer in vitamins?
Pupusas
Pupusas is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.