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  6. Mozzarella vs. Tamale

Mozzarella vs. Tamale — In-Depth Nutrition Comparison

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The main differences between mozzarella and tamale

  • Mozzarella is richer in calcium, phosphorus, vitamin B2, selenium, vitamin B12, and zinc, yet tamale is richer in fiber.
  • Daily need coverage for calcium for mozzarella is 70% higher.
  • Mozzarella contains 5 times more phosphorus than tamale. Mozzarella contains 524mg of phosphorus, while tamale contains 99mg.
  • Tamale contains less saturated fat.
  • Mozzarella has a lower glycemic index than tamale.

Food types used in this article are Cheese, mozzarella, low sodium and Tamales (Navajo).

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Tamale
Tamale
4
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 +18.2%
Contains more CalciumCalcium +2420.7%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +429.3%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +161.7%
Contains more PotassiumPotassium +37.9%
Contains more IronIron +388%
Contains more CopperCopper +133.3%

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Tamale
Tamale
6
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B12Vitamin B12 +70.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +1225%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Mozzarella Tamale DV% diff.
Calcium 731mg 29mg 70%
Phosphorus 524mg 99mg 61%
Protein 27.5g 6.28g 42%
Saturated fat 10.867g 2.396g 39%
Vitamin B2 0.34mg 0.08mg 20%
Selenium 15.7µg 6µg 18%
Sodium 16mg 427mg 18%
Fats 17.1g 6.12g 17%
Vitamin B12 0.92µg 0.54µg 16%
Vitamin A 137µg 0µg 15%
Zinc 3.13mg 1.48mg 15%
Cholesterol 54mg 17mg 12%
Iron 0.25mg 1.22mg 12%
Fiber 0g 3.1g 12%
Vitamin B3 0.12mg 1.59mg 9%
Manganese 0.174mg 8%
Calories 280kcal 153kcal 6%
Starch 12.27g 5%
Carbs 3.1g 18.12g 5%
Monounsaturated fat 4.844g 2.739g 5%
Vitamin B6 0.08mg 0.143mg 5%
Copper 0.027mg 0.063mg 4%
Vitamin B5 0.205mg 4%
Choline 18.4mg 3%
Vitamin B1 0.02mg 0.05mg 3%
Folate 9µg 15µg 2%
Vitamin D 13IU 2%
Vitamin C 0mg 1.7mg 2%
Vitamin D 0.3µg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 0mg 1%
Polyunsaturated fat 0.509g 0.688g 1%
Potassium 95mg 131mg 1%
Magnesium 26mg 22mg 1%
Net carbs 3.1g 15.02g N/A
Sugar 1.23g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Tamale
Tamale
2
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 ProteinProtein +337.9%
Contains more FatsFats +179.4%
Contains more OtherOther +73.9%
Contains more CarbsCarbs +484.5%
Contains more WaterWater +36.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Tamale
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 more Mono. FatMonounsaturated fat +76.9%
Contains less Sat. FatSaturated fat -78%
Contains more Poly. FatPolyunsaturated fat +35.2%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.