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  6. Lasagne vs. Tamale

Lasagne vs. Tamale — In-Depth Nutrition Comparison

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The main differences between Lasagne and Tamale

  • Lasagne is richer in Selenium, Calcium, and Vitamin E , yet Tamale is richer in Vitamin B12, Iron, Fiber, Zinc, and Monounsaturated Fat.
  • Daily need coverage for Selenium from Lasagne is 18% higher.
  • Tamale contains less Sugar.

Food types used in this article are Lasagna with meat sauce, frozen, prepared and Tamales (Navajo).

Infographic

Lasagne vs Tamale 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.
Lasagne
Lasagne
7
:
3
Tamale
Tamale
Contains more Calcium +203.4%
Contains more Phosphorus +16.2%
Contains more Potassium +49.6%
Contains less Sodium -12.6%
Contains more Copper +42.9%
Contains more Manganese +10.9%
Contains more Selenium +165%
Contains more Iron +71.8%
Contains more Zinc +70.1%
Equal in Magnesium - 22
Equal in Manganese - 0.174
Lasagne
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 27% 15% 50% 18% 49% 24% 30% 26% 87%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +203.4%
Contains more Phosphorus +16.2%
Contains more Potassium +49.6%
Contains less Sodium -12.6%
Contains more Copper +42.9%
Contains more Manganese +10.9%
Contains more Selenium +165%
Contains more Iron +71.8%
Contains more Zinc +70.1%
Equal in Magnesium - 22
Equal in Manganese - 0.174

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.
Lasagne
Lasagne
8
:
4
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B5 +57.6%
Contains more Folate +60%
Contains more Vitamin B6 +17.2%
Contains more Vitamin B12 +63.6%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B3 - 1.59
Lasagne
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 17% 0% 9% 18% 18% 29% 20% 29% 18% 42% 18%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +47.1%
Contains more Vitamin B1 +40%
Contains more Vitamin B5 +57.6%
Contains more Folate +60%
Contains more Vitamin B6 +17.2%
Contains more Vitamin B12 +63.6%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B3 - 1.59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lasagne
Lasagne
3
:
2
Tamale
Tamale
Contains more Protein +15.9%
Contains more Other +13.8%
Contains more Fats +24.4%
Contains more Carbs +18%
Equal in Water - 68.1
Lasagne
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
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
Contains more Protein +15.9%
Contains more Other +13.8%
Contains more Fats +24.4%
Contains more Carbs +18%
Equal in Water - 68.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lasagne
Lasagne
1
:
2
Tamale
Tamale
Contains more Monounsaturated Fat +55.8%
Contains more Polyunsaturated fat +58.9%
Equal in Saturated Fat - 2.396
Lasagne
52% 39% 10%
Saturated Fat: 2.348 g
Monounsaturated Fat: 1.758 g
Polyunsaturated fat: 0.433 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains more Monounsaturated Fat +55.8%
Contains more Polyunsaturated fat +58.9%
Equal in Saturated Fat - 2.396

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Lasagne
Lasagne
4
:
2
Tamale
Tamale
Contains more Sucrose +35%
Contains more Glucose +342.9%
Contains more Fructose +511.8%
Contains more Lactose +∞%
Contains more Starch +24.8%
Contains more Maltose +∞%
Lasagne
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +35%
Contains more Glucose +342.9%
Contains more Fructose +511.8%
Contains more Lactose +∞%
Contains more Starch +24.8%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lasagne Tamale Opinion
Net carbs 13.66g 15.02g Tamale
Protein 7.28g 6.28g Lasagne
Fats 4.92g 6.12g Tamale
Carbs 15.36g 18.12g Tamale
Calories 135kcal 153kcal Tamale
Starch 9.83g 12.27g Tamale
Fructose 1.04g 0.17g Lasagne
Sugar 3.11g 0.99g Tamale
Fiber 1.7g 3.1g Tamale
Calcium 88mg 29mg Lasagne
Iron 0.71mg 1.22mg Tamale
Magnesium 20mg 22mg Tamale
Phosphorus 115mg 99mg Lasagne
Potassium 196mg 131mg Lasagne
Sodium 373mg 427mg Lasagne
Zinc 0.87mg 1.48mg Tamale
Copper 0.09mg 0.063mg Lasagne
Manganese 0.193mg 0.174mg Lasagne
Selenium 15.9µg 6µg Lasagne
Vitamin A 437IU 0IU Lasagne
Vitamin A RAE 41µg 0µg Lasagne
Vitamin E 0.85mg 0mg Lasagne
Vitamin D 1IU Lasagne
Vitamin C 2.5mg 1.7mg Lasagne
Vitamin B1 0.07mg 0.05mg Lasagne
Vitamin B2 0.074mg 0.08mg Tamale
Vitamin B3 1.528mg 1.59mg Tamale
Vitamin B5 0.323mg 0.205mg Lasagne
Vitamin B6 0.122mg 0.143mg Tamale
Folate 24µg 15µg Lasagne
Vitamin B12 0.33µg 0.54µg Tamale
Vitamin K 7µg Lasagne
Tryptophan 0.085mg 0.052mg Lasagne
Threonine 0.219mg 0.239mg Tamale
Isoleucine 0.224mg 0.271mg Tamale
Leucine 0.578mg 0.568mg Lasagne
Lysine 0.486mg 0.427mg Lasagne
Methionine 0.164mg 0.15mg Lasagne
Phenylalanine 0.329mg 0.275mg Lasagne
Valine 0.285mg 0.318mg Tamale
Histidine 0.183mg 0.196mg Tamale
Cholesterol 17mg 17mg
Trans Fat 0.196g Tamale
Saturated Fat 2.348g 2.396g Lasagne
Omega-3 - EPA 0.001g Lasagne
Omega-3 - DPA 0.003g Lasagne
Monounsaturated Fat 1.758g 2.739g Tamale
Polyunsaturated fat 0.433g 0.688g Tamale
Omega-6 - Eicosadienoic acid 0.005g 0g Lasagne
Omega-6 - Linoleic acid 0.322g Lasagne
Omega-3 - ALA 0.026g 0.029g Tamale
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Lasagne

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne Tamale
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
20%
Lasagne
16%
Tamale
Minerals Daily Need Coverage Score
35%
Lasagne
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 2.12g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $3)
Which food contains less Sodium?
Lasagne
Lasagne contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Lasagne
Lasagne is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Lasagne
Lasagne is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (17 mg)
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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.