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Chard raw vs. Tamale — In-Depth Nutrition Comparison

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The main differences between chard raw and tamale

  • Chard raw is richer in vitamin A, vitamin C, magnesium, copper, and vitamin E, yet tamale is richer in vitamin B12, zinc, and selenium.
  • Daily need coverage for vitamin A for chard raw is 122% higher.
  • Chard raw contains less sodium.
  • Chard raw has a lower glycemic index than tamale.

Food types used in this article are Chard, swiss, raw and Tamales (Navajo).

Infographic

Chard raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Tamale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +75.9%
Contains more PotassiumPotassium +189.3%
Contains more IronIron +47.5%
Contains more CopperCopper +184.1%
Contains less SodiumSodium -50.1%
Contains more ManganeseManganese +110.3%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +115.2%
Contains more SeleniumSelenium +566.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Tamale
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +1664.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +297.5%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~15µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Tamale
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
Contains more WaterWater +36.1%
Contains more OtherOther +15.9%
Contains more ProteinProtein +248.9%
Contains more FatsFats +2960%
Contains more CarbsCarbs +384.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +6747.5%
Contains more Poly. FatPolyunsaturated fat +882.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Tamale DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 0µg 34%
Vitamin C 30mg 1.7mg 31%
Vitamin B12 0µg 0.54µg 23%
Magnesium 81mg 22mg 14%
Copper 0.179mg 0.063mg 13%
Vitamin E 1.89mg 0mg 13%
Saturated fat 0.03g 2.396g 11%
Zinc 0.36mg 1.48mg 10%
Sodium 213mg 427mg 9%
Fats 0.2g 6.12g 9%
Protein 1.8g 6.28g 9%
Selenium 0.9µg 6µg 9%
Manganese 0.366mg 0.174mg 8%
Phosphorus 46mg 99mg 8%
Potassium 379mg 131mg 7%
Vitamin B3 0.4mg 1.59mg 7%
Calories 19kcal 153kcal 7%
Monounsaturated fat 0.04g 2.739g 7%
Iron 1.8mg 1.22mg 7%
Cholesterol 0mg 17mg 6%
Fiber 1.6g 3.1g 6%
Starch 12.27g 5%
Carbs 3.74g 18.12g 5%
Polyunsaturated fat 0.07g 0.688g 4%
Choline 18mg 3%
Vitamin B6 0.099mg 0.143mg 3%
Calcium 51mg 29mg 2%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B5 0.172mg 0.205mg 1%
Vitamin B2 0.09mg 0.08mg 1%
Net carbs 2.14g 15.02g N/A
Sugar 1.1g 0.99g N/A
Folate 14µg 15µg 0%
Tryptophan 0.017mg 0.052mg 0%
Threonine 0.083mg 0.239mg 0%
Isoleucine 0.147mg 0.271mg 0%
Leucine 0.13mg 0.568mg 0%
Lysine 0.099mg 0.427mg 0%
Methionine 0.019mg 0.15mg 0%
Phenylalanine 0.11mg 0.275mg 0%
Valine 0.11mg 0.318mg 0%
Histidine 0.036mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
185%
Chard raw
15%
Tamale
Minerals Daily Need Coverage Score
34%
Chard raw
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.11g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 214mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.366g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 50)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.