Cassava vs. Tamale — In-Depth Nutrition Comparison
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Differences between cassava and tamale
- Cassava has more vitamin C and manganese, while tamale has more vitamin B12, iron, zinc, phosphorus, and selenium.
- Tamale's daily need coverage for vitamin B12 is 23% higher.
- Tamale contains 12 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while tamale contains 1.7mg.
- The amount of sodium in cassava is lower.
- Tamale has a lower glycemic index. The glycemic index of tamale is 82, while the glycemic index of cassava is 94.
The food types used in this comparison are Cassava, raw and Tamales (Navajo).
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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 PotassiumPotassium | +106.9% |
| Contains more CopperCopper | +58.7% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +120.7% |
| Contains more CalciumCalcium | +81.3% |
| Contains more IronIron | +351.9% |
| Contains more ZincZinc | +335.3% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains more SeleniumSelenium | +757.1% |
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 CVitamin C | +1111.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +74% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +86.2% |
| Contains more Vitamin B5Vitamin B5 | +91.6% |
| Contains more Vitamin B6Vitamin B6 | +62.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin C | 20.6mg | 1.7mg | 21% |
| Sodium | 14mg | 427mg | 18% |
| Iron | 0.27mg | 1.22mg | 12% |
| Saturated fat | 0.074g | 2.396g | 11% |
| Phosphorus | 27mg | 99mg | 10% |
| Protein | 1.36g | 6.28g | 10% |
| Zinc | 0.34mg | 1.48mg | 10% |
| Selenium | 0.7µg | 6µg | 10% |
| Manganese | 0.384mg | 0.174mg | 9% |
| Fats | 0.28g | 6.12g | 9% |
| Monounsaturated fat | 0.075g | 2.739g | 7% |
| Carbs | 38.06g | 18.12g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fiber | 1.8g | 3.1g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B3 | 0.854mg | 1.59mg | 5% |
| Potassium | 271mg | 131mg | 4% |
| Copper | 0.1mg | 0.063mg | 4% |
| Vitamin B6 | 0.088mg | 0.143mg | 4% |
| Polyunsaturated fat | 0.048g | 0.688g | 4% |
| Choline | 23.7mg | 4% | |
| Vitamin B1 | 0.087mg | 0.05mg | 3% |
| Folate | 27µg | 15µg | 3% |
| Vitamin B2 | 0.048mg | 0.08mg | 2% |
| Vitamin B5 | 0.107mg | 0.205mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin E | 0.19mg | 0mg | 1% |
| Calcium | 16mg | 29mg | 1% |
| Calories | 160kcal | 153kcal | 0% |
| Net carbs | 36.26g | 15.02g | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Sugar | 1.7g | 0.99g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.019mg | 0.052mg | 0% |
| Threonine | 0.028mg | 0.239mg | 0% |
| Isoleucine | 0.027mg | 0.271mg | 0% |
| Leucine | 0.039mg | 0.568mg | 0% |
| Lysine | 0.044mg | 0.427mg | 0% |
| Methionine | 0.011mg | 0.15mg | 0% |
| Phenylalanine | 0.026mg | 0.275mg | 0% |
| Valine | 0.035mg | 0.318mg | 0% |
| Histidine | 0.02mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +110% |
| Contains more ProteinProtein | +361.8% |
| Contains more FatsFats | +2085.7% |
| Contains more WaterWater | +14.1% |
| Contains more OtherOther | +122.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +3552% |
| Contains more Poly. FatPolyunsaturated fat | +1333.3% |
