Amaranth vs. Tamale — In-Depth Nutrition Comparison
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How are amaranth and tamale different?
- Amaranth is higher in manganese, iron, magnesium, copper, and phosphorus; however, tamale is richer in vitamin B3 and zinc.
- Daily need coverage for manganese for amaranth is 30% higher.
- Amaranth contains 3 times more magnesium than tamale. While amaranth contains 65mg of magnesium, tamale contains only 22mg.
- Amaranth has less sodium.
- Tamale has a lower glycemic index (82) than amaranth (97).
Amaranth grain, cooked and Tamales (Navajo) are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +195.5% |
| Contains more CalciumCalcium | +62.1% |
| Contains more IronIron | +72.1% |
| Contains more CopperCopper | +136.5% |
| Contains more PhosphorusPhosphorus | +49.5% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +390.8% |
| Contains more ZincZinc | +72.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more FolateFolate | +46.7% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +576.6% |
| Contains more Vitamin B6Vitamin B6 | +26.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.3% |
| Contains more FatsFats | +287.3% |
| Contains more OtherOther | +79.2% |
~equal in
Carbs
~18.12g
~equal in
Water
~68.1g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +32.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.854mg | 0.174mg | 30% |
| Vitamin B12 | 0.54µg | 23% | |
| Sodium | 6mg | 427mg | 18% |
| Saturated fat | 2.396g | 11% | |
| Iron | 2.1mg | 1.22mg | 11% |
| Magnesium | 65mg | 22mg | 10% |
| Copper | 0.149mg | 0.063mg | 10% |
| Vitamin B3 | 0.235mg | 1.59mg | 8% |
| Phosphorus | 148mg | 99mg | 7% |
| Fats | 1.58g | 6.12g | 7% |
| Monounsaturated fat | 2.739g | 7% | |
| Cholesterol | 17mg | 6% | |
| Zinc | 0.86mg | 1.48mg | 6% |
| Protein | 3.8g | 6.28g | 5% |
| Polyunsaturated fat | 0.688g | 5% | |
| Vitamin B5 | 0.205mg | 4% | |
| Vitamin B2 | 0.022mg | 0.08mg | 4% |
| Fiber | 2.1g | 3.1g | 4% |
| Calories | 102kcal | 153kcal | 3% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Starch | 16.23g | 12.27g | 2% |
| Vitamin B6 | 0.113mg | 0.143mg | 2% |
| Calcium | 47mg | 29mg | 2% |
| Folate | 22µg | 15µg | 2% |
| Vitamin C | 1.7mg | 2% | |
| Selenium | 5.5µg | 6µg | 1% |
| Vitamin E | 0.19mg | 0mg | 1% |
| Carbs | 18.69g | 18.12g | 0% |
| Net carbs | 16.59g | 15.02g | N/A |
| Potassium | 135mg | 131mg | 0% |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
15%
Minerals Daily Need Coverage Score
43%
30%
Comparison summary
Which food is lower in glycemic index?
Tamale is lower in glycemic index (difference - 15)
Which food is cheaper?
Tamale is cheaper (difference - $3)
Which food is richer in vitamins?
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 2.396g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals