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Tamale vs. Fillet — In-Depth Nutrition Comparison

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Differences between Tamale and Fillet

  • Tamale contains less Vitamin B12, Vitamin B6, Copper, Vitamin B1, Vitamin B3, Vitamin B2, Phosphorus, Vitamin E , Folate, and Potassium than Fillet.
  • Fillet's daily need coverage for Vitamin B12 is 153% higher.

The food types used in this comparison are Tamales (Navajo) and Vegetarian fillets.

Infographic

Tamale vs Fillet 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
4
:
6
Fillet
Contains less Sodium -12.9%
Contains more Selenium +500%
Contains more Calcium +227.6%
Contains more Iron +63.9%
Contains more Phosphorus +354.5%
Contains more Potassium +358%
Contains more Copper +1368.3%
Equal in Magnesium - 23
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Contains less Sodium -12.9%
Contains more Selenium +500%
Contains more Calcium +227.6%
Contains more Iron +63.9%
Contains more Phosphorus +354.5%
Contains more Potassium +358%
Contains more Copper +1368.3%
Equal in Magnesium - 23
Equal in Zinc - 1.4

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
2
:
9
Fillet
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2100%
Contains more Vitamin B2 +1025%
Contains more Vitamin B3 +654.7%
Contains more Vitamin B6 +949%
Contains more Folate +580%
Contains more Vitamin B12 +677.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Contains more Vitamin C +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +2100%
Contains more Vitamin B2 +1025%
Contains more Vitamin B3 +654.7%
Contains more Vitamin B6 +949%
Contains more Folate +580%
Contains more Vitamin B12 +677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
2
:
3
Fillet
Contains more Carbs +101.3%
Contains more Water +51.3%
Contains more Protein +266.2%
Contains more Fats +194.1%
Contains more Other +262.3%
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more Carbs +101.3%
Contains more Water +51.3%
Contains more Protein +266.2%
Contains more Fats +194.1%
Contains more Other +262.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
1
:
2
Fillet
Contains less Saturated Fat -15.9%
Contains more Monounsaturated Fat +59.8%
Contains more Polyunsaturated fat +1256.4%
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
Contains less Saturated Fat -15.9%
Contains more Monounsaturated Fat +59.8%
Contains more Polyunsaturated fat +1256.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Fillet Opinion
Net carbs 15.02g 2.9g Tamale
Protein 6.28g 23g Fillet
Fats 6.12g 18g Fillet
Carbs 18.12g 9g Tamale
Calories 153kcal 290kcal Fillet
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g 0.8g Fillet
Fiber 3.1g 6.1g Fillet
Calcium 29mg 95mg Fillet
Iron 1.22mg 2mg Fillet
Magnesium 22mg 23mg Fillet
Phosphorus 99mg 450mg Fillet
Potassium 131mg 600mg Fillet
Sodium 427mg 490mg Tamale
Zinc 1.48mg 1.4mg Tamale
Copper 0.063mg 0.925mg Fillet
Manganese 0.174mg Tamale
Selenium 6µg 1µg Tamale
Vitamin E 0mg 3.45mg Fillet
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 1.1mg Fillet
Vitamin B2 0.08mg 0.9mg Fillet
Vitamin B3 1.59mg 12mg Fillet
Vitamin B5 0.205mg Tamale
Vitamin B6 0.143mg 1.5mg Fillet
Folate 15µg 102µg Fillet
Vitamin B12 0.54µg 4.2µg Fillet
Tryptophan 0.052mg Tamale
Threonine 0.239mg Tamale
Isoleucine 0.271mg Tamale
Leucine 0.568mg Tamale
Lysine 0.427mg Tamale
Methionine 0.15mg Tamale
Phenylalanine 0.275mg Tamale
Valine 0.318mg Tamale
Histidine 0.196mg Tamale
Cholesterol 17mg 0mg Fillet
Saturated Fat 2.396g 2.849g Tamale
Monounsaturated Fat 2.739g 4.376g Fillet
Polyunsaturated fat 0.688g 9.332g Fillet
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

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

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
144%
Fillet
Minerals Daily Need Coverage Score
30%
Tamale
78%
Fillet

Comparison summary

Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Tamale
Tamale is lower in Saturated Fat (difference - 0.453g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fillet
Fillet is lower in Sugar (difference - 0.19g)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 17mg)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.