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  6. Arepa vs. Tamale

Arepa vs. Tamale — In-Depth Nutrition Comparison

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Important differences between Arepa and Tamale

  • Arepa has more Vitamin A RAE, and Calcium, however, Tamale has more Vitamin B12, Zinc, and Monounsaturated Fat.
  • Tamale's daily need coverage for Vitamin B12 is 23% more.
  • Arepa is lower in Sodium.

The food varieties used in the comparison are Restaurant, Latino, arepa (unleavened cornmeal bread) and Tamales (Navajo).

Infographic

Arepa 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.
Arepa
Arepa
5
:
5
Tamale
Tamale
Contains more Calcium +206.9%
Contains more Magnesium +22.7%
Contains more Phosphorus +18.2%
Contains less Sodium -36.8%
Contains more Iron +17.3%
Contains more Potassium +48.9%
Contains more Zinc +85%
Contains more Copper +110%
Contains more Manganese +50%
Equal in Selenium - 6
Arepa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 39% 20% 51% 8% 36% 22% 10% 16% 34%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +206.9%
Contains more Magnesium +22.7%
Contains more Phosphorus +18.2%
Contains less Sodium -36.8%
Contains more Iron +17.3%
Contains more Potassium +48.9%
Contains more Zinc +85%
Contains more Copper +110%
Contains more Manganese +50%
Equal in Selenium - 6

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.
Arepa
Arepa
4
:
7
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +79.1%
Contains more Vitamin B6 +33.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.205
Arepa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 0% 0% 18% 10% 17% 13% 25% 0% 0% 9%
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 B1 +40%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B3 +79.1%
Contains more Vitamin B6 +33.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.205

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
Arepa
1
:
4
Tamale
Tamale
Contains more Carbs +105%
Contains more Protein +14.6%
Contains more Fats +13.8%
Contains more Water +34.1%
Contains more Other +15%
Arepa
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 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 Carbs +105%
Contains more Protein +14.6%
Contains more Fats +13.8%
Contains more Water +34.1%
Contains more Other +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
Arepa
1
:
2
Tamale
Tamale
Contains more Polyunsaturated fat +43.8%
Contains less Saturated Fat -17.4%
Contains more Monounsaturated Fat +80.9%
Arepa
54% 28% 18%
Saturated Fat: 2.902 g
Monounsaturated Fat: 1.514 g
Polyunsaturated fat: 0.989 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains more Polyunsaturated fat +43.8%
Contains less Saturated Fat -17.4%
Contains more Monounsaturated Fat +80.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Arepa
Arepa
1
:
4
Tamale
Tamale
Contains more Maltose +86.4%
Contains more Starch +∞%
Contains more Sucrose +21.2%
Contains more Glucose +∞%
Contains more Fructose +∞%
Arepa
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 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 Maltose +86.4%
Contains more Starch +∞%
Contains more Sucrose +21.2%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arepa Tamale Opinion
Net carbs 34.54g 15.02g Arepa
Protein 5.48g 6.28g Tamale
Fats 5.38g 6.12g Tamale
Carbs 37.14g 18.12g Arepa
Calories 219kcal 153kcal Arepa
Starch 12.27g Tamale
Fructose 0g 0.17g Tamale
Sugar 0.87g 0.99g Arepa
Fiber 2.6g 3.1g Tamale
Calcium 89mg 29mg Arepa
Iron 1.04mg 1.22mg Tamale
Magnesium 27mg 22mg Arepa
Phosphorus 117mg 99mg Arepa
Potassium 88mg 131mg Tamale
Sodium 270mg 427mg Arepa
Zinc 0.8mg 1.48mg Tamale
Copper 0.03mg 0.063mg Tamale
Manganese 0.116mg 0.174mg Tamale
Selenium 6.1µg 6µg Arepa
Vitamin A 213IU 0IU Arepa
Vitamin A RAE 61µg 0µg Arepa
Vitamin E 0.29mg 0mg Arepa
Vitamin C 1.7mg Tamale
Vitamin B1 0.07mg 0.05mg Arepa
Vitamin B2 0.042mg 0.08mg Tamale
Vitamin B3 0.888mg 1.59mg Tamale
Vitamin B5 0.202mg 0.205mg Tamale
Vitamin B6 0.107mg 0.143mg Tamale
Folate 15µg Tamale
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 3.5µg Arepa
Tryptophan 0.048mg 0.052mg Tamale
Threonine 0.193mg 0.239mg Tamale
Isoleucine 0.207mg 0.271mg Tamale
Leucine 0.671mg 0.568mg Arepa
Lysine 0.228mg 0.427mg Tamale
Methionine 0.131mg 0.15mg Tamale
Phenylalanine 0.276mg 0.275mg Arepa
Valine 0.276mg 0.318mg Tamale
Histidine 0.166mg 0.196mg Tamale
Cholesterol 5mg 17mg Arepa
Trans Fat 0.157g Tamale
Saturated Fat 2.902g 2.396g Tamale
Omega-3 - EPA 0.003g Arepa
Omega-3 - DPA 0.003g Arepa
Monounsaturated Fat 1.514g 2.739g Tamale
Polyunsaturated fat 0.989g 0.688g Arepa
Omega-6 - Eicosadienoic acid 0.003g 0g Arepa
Omega-6 - Linoleic acid 0.825g Arepa
Omega-6 - Gamma-linoleic acid 0.002g 0g Arepa
Omega-3 - ALA 0.065g 0.029g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arepa 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
9%
Arepa
16%
Tamale
Minerals Daily Need Coverage Score
26%
Arepa
30%
Tamale

Comparison summary

Which food is lower in Saturated Fat?
Tamale
Tamale is lower in Saturated Fat (difference - 0.506g)
Which food is lower in Sugar?
Arepa
Arepa is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Arepa
Arepa contains less Sodium (difference - 157mg)
Which food is lower in Cholesterol?
Arepa
Arepa is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Arepa
Arepa is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.