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  6. Tofu vs. Tamale

Tofu vs. Tamale — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Tamale

  • Tofu has more Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Vitamin B1, and Magnesium, however, Tamale is higher in Vitamin B12.
  • Tofu covers your daily need of Calcium 65% more than Tamale.
  • Tofu has 7 times more Manganese than Tamale. While Tofu has 1.181mg of Manganese, Tamale has only 0.174mg.
  • Tofu has less Sodium.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Tamales (Navajo).

Infographic

Tofu 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.
Tofu
Tofu
10
:
0
Tamale
Tamale
Contains more Calcium +2255.2%
Contains more Iron +118%
Contains more Magnesium +163.6%
Contains more Phosphorus +91.9%
Contains more Potassium +80.9%
Contains less Sodium -96.7%
Contains more Copper +500%
Contains more Manganese +578.7%
Contains more Selenium +190%
Equal in Zinc - 1.48
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +2255.2%
Contains more Iron +118%
Contains more Magnesium +163.6%
Contains more Phosphorus +91.9%
Contains more Potassium +80.9%
Contains less Sodium -96.7%
Contains more Copper +500%
Contains more Manganese +578.7%
Contains more Selenium +190%
Equal in Zinc - 1.48

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.
Tofu
Tofu
5
:
6
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin B1 +216%
Contains more Vitamin B2 +27.5%
Contains more Folate +93.3%
Contains more Vitamin C +750%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +55.4%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
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 B1 +216%
Contains more Vitamin B2 +27.5%
Contains more Folate +93.3%
Contains more Vitamin C +750%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +55.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Tamale
Tamale
Contains more Protein +175%
Contains more Fats +42.5%
Contains more Carbs +551.8%
Equal in Water - 68.1
Equal in Other - 1.38
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +175%
Contains more Fats +42.5%
Contains more Carbs +551.8%
Equal in Water - 68.1
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Tamale
Tamale
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +615.3%
Contains more Monounsaturated Fat +42.3%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +615.3%
Contains more Monounsaturated Fat +42.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Tamale Opinion
Net carbs 0.48g 15.02g Tamale
Protein 17.27g 6.28g Tofu
Fats 8.72g 6.12g Tofu
Carbs 2.78g 18.12g Tamale
Calories 144kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Tofu
Fiber 2.3g 3.1g Tamale
Calcium 683mg 29mg Tofu
Iron 2.66mg 1.22mg Tofu
Magnesium 58mg 22mg Tofu
Phosphorus 190mg 99mg Tofu
Potassium 237mg 131mg Tofu
Sodium 14mg 427mg Tofu
Zinc 1.57mg 1.48mg Tofu
Copper 0.378mg 0.063mg Tofu
Manganese 1.181mg 0.174mg Tofu
Selenium 17.4µg 6µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 1.7mg Tamale
Vitamin B1 0.158mg 0.05mg Tofu
Vitamin B2 0.102mg 0.08mg Tofu
Vitamin B3 0.381mg 1.59mg Tamale
Vitamin B5 0.133mg 0.205mg Tamale
Vitamin B6 0.092mg 0.143mg Tamale
Folate 29µg 15µg Tofu
Vitamin B12 0µg 0.54µg Tamale
Tryptophan 0.235mg 0.052mg Tofu
Threonine 0.785mg 0.239mg Tofu
Isoleucine 0.849mg 0.271mg Tofu
Leucine 1.392mg 0.568mg Tofu
Lysine 0.883mg 0.427mg Tofu
Methionine 0.211mg 0.15mg Tofu
Phenylalanine 0.835mg 0.275mg Tofu
Valine 0.87mg 0.318mg Tofu
Histidine 0.431mg 0.196mg Tofu
Cholesterol 0mg 17mg Tofu
Saturated Fat 1.261g 2.396g Tofu
Monounsaturated Fat 1.925g 2.739g Tamale
Polyunsaturated fat 4.921g 0.688g Tofu
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu 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
11%
Tofu
16%
Tamale
Minerals Daily Need Coverage Score
87%
Tofu
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.135g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.