Compare Pork Tamale Nutrition Facts: A Traditional Latino Favorite vs Pupusas con Frijoles: Nutrition Facts & Health Benefits

Pork Tamale Nutrition Facts: A Traditional Latino Favorite

Meat & Poultry

Pupusas con Frijoles: Nutrition Facts & Health Benefits

Legumes

Nutrient

Food A

Food B

Protein

✓7.4 G

5.6 G

Ash

✓1.8 G

1.7 G

Starch

12.5 G

✓23.6 G

Fructose

0.2 G

✓0.2 G

Lactose

0 G

Calories

174 KCAL

✓229 KCAL

Galactose

0 G

Fiber

2.4 G

✓5.8 G

Iron

0.9 MG

✓1.5 MG

Magnesium

26.2 MG

✓53.6 MG

Phosphorus

120 MG

✓144 MG

Sodium

✓473 MG

305 MG

Copper, Cu

0.1 MG

✓0.1 MG

Manganese, Mn

0.2 MG

✓0.3 MG

Retinol

✓1 UG

0 UG

Vitamin A

✓12 UG

0 UG

Carotene, beta

✓113 UG

0 UG

Carotene, alpha

0 UG

Thiamin

0 MG

✓0.1 MG

Riboflavin

✓0.1 MG

0 MG

Cryptoxanthin, beta

✓58 UG

0 UG

Lycopene

✓85 UG

0 UG

Tocopherol, delta

0.4 MG

✓0.7 MG

Tocotrienol, gamma

0.1 MG

✓0.3 MG

Tocotrienol, delta

✓0.1 MG

0 MG

Tryptophan

✓0.1 G

0.1 G

Threonine

✓0.3 G

0.2 G

Methionine

✓0.2 G

0.1 G

Phenylalanine

0.2 G

✓0.3 G

Tyrosine

✓0.2 G

0.1 G

Alanine

✓0.4 G

0.3 G

Glutamic acid

✓1 G

1 G

Glycine

✓0.3 G

0.2 G

Proline

0.3 G

✓0.3 G

Cholesterol

✓20 MG

0 MG

Fatty acids, total trans

✓0.1 G

0.1 G

Saturated Fat

✓2.7 G

2.2 G

SFA 8:0

0 G

SFA 12:0

✓0 G

0 G

SFA 14:0

✓0.1 G

0.1 G

PUFA 22:6 n-3 (DHA)

✓0 G

0 G

SFA 22:0

0 G

✓0 G

PUFA 20:5 n-3 (EPA)

0 G

✓0 G

PUFA 22:5 n-3 (DPA)

✓0 G

0 G

SFA 17:0

✓0 G

0 G

SFA 24:0

0 G

✓0 G

TFA 16:1 t

✓0 G

0 G

MUFA 24:1 c

0 G

✓0 G

MUFA 18:1 c

✓3 G

2.8 G

PUFA 18:2 n-6 c,c

1.8 G

✓2.5 G

MUFA 22:1 c

0 G

✓0 G

MUFA 17:1

✓0 G

0 G

Fatty acids, total trans-monoenoic

✓0 G

0 G

MUFA 15:1

0 G

PUFA 18:3 n-3 c,c,c (ALA)

0.1 G

✓0.3 G

PUFA 20:3 n-3

✓0 G

0 G

PUFA 22:4

✓0 G

0 G

Vitamin B12

✓0.1 UG

0 UG

Vitamin K

5.1 UG

✓7.4 UG

Total Fat

✓9 G

9 G

Carbs

15.8 G

✓31.5 G

Sucrose

0.2 G

✓0.8 G

Glucose

0 G

Maltose

0 G

✓0.3 G

Water

✓66 G

52.2 G

Lutein + zeaxanthin

✓110 UG

0 UG

Tocopherol, beta

0 MG

✓0 MG

Tocopherol, gamma

4.1 MG

Tocotrienol, alpha

0.1 MG

✓0.1 MG

Tocotrienol, beta

0 MG

✓0 MG

Niacin

✓1.3 MG

0.9 MG

Pantothenic acid

✓0.4 MG

0.3 MG

Vitamin B6

0.1 MG

✓0.2 MG

Calcium

✓75 MG

51 MG

Potassium

152 MG

✓305 MG

Zinc

✓1.2 MG

0.9 MG

Selenium, Se

✓9.8 UG

7 UG

Vitamin E

✓0.5 MG

0.4 MG

Vitamin K (Menaquinone-4)

✓2.8 UG

0.8 UG

Isoleucine

✓0.2 G

0.2 G

Leucine

0.5 G

✓0.5 G

Lysine

✓0.4 G

0.3 G

Cystine

0.1 G

✓0.1 G

Valine

✓0.3 G

0.3 G

Arginine

✓0.4 G

0.3 G

Histidine

✓0.2 G

0.2 G

Aspartic acid

0.6 G

✓0.6 G

Serine

0.2 G

✓0.3 G

SFA 4:0

0 G

✓0 G

SFA 6:0

0 G

✓0 G

SFA 10:0

✓0 G

0 G

SFA 16:0

✓1.7 G

1.4 G

SFA 18:0

✓0.8 G

0.6 G

SFA 20:0

0 G

✓0 G

PUFA 20:4

✓0 G

0 G

PUFA 18:4

0 G

MUFA 20:1

0.1 G

✓0.1 G

Monounsaturated Fat

✓3.2 G

3 G

Polyunsaturated Fat

2 G

✓2.9 G

SFA 15:0

0 G

TFA 18:1 t

✓0 G

0 G

TFA 22:1 t

0 G

✓0 G

TFA 18:2 t not further defined

0 G

✓0 G

PUFA 18:2 CLAs

✓0 G

0 G

PUFA 20:2 n-6 c,c

✓0 G

0 G

MUFA 16:1 c

✓0.1 G

0.1 G

PUFA 18:3 n-6 c,c,c

✓0 G

0 G

PUFA 20:3 n-6

✓0 G

0 G

PUFA 22:2

0 G

SFA 11:0

0 G

Nitrogen

✓1.2 G

0.9 G

Sugars, Total

0.5 G

✓1.3 G

Carbohydrate, by summation

15.4 G

✓30.7 G

Fatty acids, total trans-dienoic

0 G

✓0 G

MUFA 14:1 c

0 G

MUFA 17:1 c

✓0 G

0 G

MUFA 20:1 c

0.1 G

✓0.1 G

PUFA 18:2 c

1.8 G

✓2.5 G

PUFA 18:3 c

0.1 G

✓0.3 G

PUFA 20:3 c

✓0 G

0 G

PUFA 20:4c

✓0 G

0 G

PUFA 20:5c

0 G

✓0 G

PUFA 22:5 c

✓0 G

0 G

PUFA 22:6 c

✓0 G

0 G

PUFA 20:2 c

✓0 G

0 G

Total fat (NLEA)

8 G

✓8.1 G

Choline, total

0 MG

✓39.6 MG

Betaine

0 MG

✓0.8 MG

Choline, free

0 MG

✓21.9 MG

Choline, from glycerophosphocholine

0 MG

✓1.4 MG

Choline, from phosphotidyl choline

0 MG

✓0.4 MG

Choline, from phosphocholine

0 MG

✓13.7 MG

Choline, from sphingomyelin

0 MG

✓2.3 MG

Visual Comparison

Protein7.4 G vs 5.6 G

Pork Tamale Nutrition Facts: A Traditional Latino FavoritePupusas con Frijoles: Nutrition Facts & Health Benefits

Calories174 vs 229

Pork Tamale Nutrition Facts: A Traditional Latino FavoritePupusas con Frijoles: Nutrition Facts & Health Benefits

Total Fat9 vs 9

Pork Tamale Nutrition Facts: A Traditional Latino FavoritePupusas con Frijoles: Nutrition Facts & Health Benefits

Calcium75 vs 51

Pork Tamale Nutrition Facts: A Traditional Latino FavoritePupusas con Frijoles: Nutrition Facts & Health Benefits

Comparison Verdict

If your goal is weight management or blood sugar control, the pork tamale is the better choice because it offers higher protein and significantly fewer carbohydrates for a lower total calorie count. However, if you are looking for a more substantial meal to fuel an active day or a workout, the pupusa con frijoles is excellent for providing a steady release of energy through its complex carbohydrates and fiber-rich beans. Both are delicious traditional options, so you can easily choose the one that best fits your specific energy needs for the day!