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Cheese vs. Tamale — In-Depth Nutrition Comparison

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What are the main differences between cheese and tamale?

  • Cheese is richer in calcium, phosphorus, selenium, vitamin B2, vitamin A, vitamin B12, and zinc, while tamale is higher in iron.
  • Cheese's daily need coverage for saturated fat is 82% higher.
  • Tamale is lower in saturated fat.
  • Tamale has a higher glycemic index (82) than cheese (0).

We used Cheese, cheddar and Tamales (Navajo) types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Tamale
Tamale
5
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 +22.7%
Contains more CalciumCalcium +2348.3%
Contains more ZincZinc +145.9%
Contains more PhosphorusPhosphorus +359.6%
Contains more SeleniumSelenium +375%
Contains more PotassiumPotassium +72.4%
Contains more IronIron +771.4%
Contains more CopperCopper +110%
Contains less SodiumSodium -34.6%
Contains more ManganeseManganese +544.4%

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.
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Tamale
Tamale
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B12Vitamin B12 +103.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +2594.9%
Contains more Vitamin B6Vitamin B6 +116.7%

All nutrients comparison - raw data values

Nutrient Cheese Tamale DV% diff.
Saturated fat 18.867g 2.396g 75%
Calcium 710mg 29mg 68%
Phosphorus 455mg 99mg 51%
Fats 33.31g 6.12g 42%
Selenium 28.5µg 6µg 41%
Vitamin A 330µg 0µg 37%
Protein 22.87g 6.28g 33%
Cholesterol 99mg 17mg 27%
Vitamin B2 0.428mg 0.08mg 27%
Vitamin B12 1.1µg 0.54µg 23%
Zinc 3.64mg 1.48mg 20%
Monounsaturated fat 9.246g 2.739g 16%
Iron 0.14mg 1.22mg 14%
Calories 404kcal 153kcal 13%
Fiber 0g 3.1g 12%
Sodium 653mg 427mg 10%
Vitamin B3 0.059mg 1.59mg 10%
Manganese 0.027mg 0.174mg 6%
Vitamin B6 0.066mg 0.143mg 6%
Carbs 3.09g 18.12g 5%
Starch 12.27g 5%
Vitamin E 0.71mg 0mg 5%
Polyunsaturated fat 1.421g 0.688g 5%
Copper 0.03mg 0.063mg 4%
Vitamin B5 0.41mg 0.205mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Folate 27µg 15µg 3%
Choline 16.5mg 3%
Vitamin C 0mg 1.7mg 2%
Potassium 76mg 131mg 2%
Vitamin B1 0.029mg 0.05mg 2%
Vitamin K 2.4µg 2%
Magnesium 27mg 22mg 1%
Protein per 100 calories 5.7g 4.1g N/A
Calories per 10 g protein 177kcal 244kcal N/A
Weight per 100 calories 25g 65g N/A
Unsaturated / Saturated Fat ratio 0.57 1.4 N/A
Net carbs 3.09g 15.02g N/A
Sugar 0.48g 0.99g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.052mg 0%
Threonine 1.044mg 0.239mg 0%
Isoleucine 1.206mg 0.271mg 0%
Leucine 1.939mg 0.568mg 0%
Lysine 1.025mg 0.427mg 0%
Methionine 0.547mg 0.15mg 0%
Phenylalanine 1.074mg 0.275mg 0%
Valine 1.404mg 0.318mg 0%
Histidine 0.547mg 0.196mg 0%
Fructose 0g 0.17g 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.029g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +264.2%
Contains more FatsFats +444.3%
Contains more OtherOther +168.8%
Contains more CarbsCarbs +486.4%
Contains more WaterWater +84%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Tamale
Tamale
1
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 +237.6%
Contains more Poly. FatPolyunsaturated fat +106.5%
Contains less Sat. FatSaturated fat -87.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Tamale
Tamale
4
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 GlucoseGlucose +23.8%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.