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  6. Cocoa solids vs. Tamale

Cocoa solids vs. Tamale — In-Depth Nutrition Comparison

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Important differences between cocoa solids and tamale

  • Cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium; however, tamale has more vitamin B12.
  • Cocoa solids' daily need coverage for copper is 414% more.
  • Cocoa solids have 23 times more magnesium than tamale. Cocoa solids have 499mg of magnesium, while tamale has 22mg.
  • Tamale is lower in saturated fat.
  • Tamale has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Tamales (Navajo).

Infographic

Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Tamale
Tamale
0
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 +2168.2%
Contains more CalciumCalcium +341.4%
Contains more PotassiumPotassium +1063.4%
Contains more IronIron +1036.1%
Contains more CopperCopper +5912.7%
Contains more ZincZinc +360.1%
Contains more PhosphorusPhosphorus +641.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +2105.2%
Contains more SeleniumSelenium +138.3%

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% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Tamale
Tamale
3
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +201.3%
Contains more Vitamin B3Vitamin B3 +37.4%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Tamale DV% diff.
Copper 3.788mg 0.063mg 414%
Manganese 3.837mg 0.174mg 159%
Iron 13.86mg 1.22mg 158%
Fiber 37g 3.1g 136%
Magnesium 499mg 22mg 114%
Phosphorus 734mg 99mg 91%
Caffeine 230mg 58%
Zinc 6.81mg 1.48mg 48%
Potassium 1524mg 131mg 41%
Protein 19.6g 6.28g 27%
Saturated fat 8.07g 2.396g 26%
Vitamin B12 0µg 0.54µg 23%
Sodium 21mg 427mg 18%
Selenium 14.3µg 6µg 15%
Carbs 57.9g 18.12g 13%
Fats 13.7g 6.12g 12%
Vitamin B2 0.241mg 0.08mg 12%
Calcium 128mg 29mg 10%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Monounsaturated fat 4.57g 2.739g 5%
Folate 32µg 15µg 4%
Calories 228kcal 153kcal 4%
Vitamin B3 2.185mg 1.59mg 4%
Vitamin C 0mg 1.7mg 2%
Vitamin B6 0.118mg 0.143mg 2%
Vitamin B1 0.078mg 0.05mg 2%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Polyunsaturated fat 0.44g 0.688g 2%
Vitamin E 0.1mg 0mg 1%
Vitamin B5 0.254mg 0.205mg 1%
Net carbs 20.9g 15.02g N/A
Sugar 1.75g 0.99g N/A
Tryptophan 0.293mg 0.052mg 0%
Threonine 0.776mg 0.239mg 0%
Isoleucine 0.76mg 0.271mg 0%
Leucine 1.189mg 0.568mg 0%
Lysine 0.983mg 0.427mg 0%
Methionine 0.202mg 0.15mg 0%
Phenylalanine 0.941mg 0.275mg 0%
Valine 1.177mg 0.318mg 0%
Histidine 0.339mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Tamale
Tamale
1
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 +212.1%
Contains more FatsFats +123.9%
Contains more CarbsCarbs +219.5%
Contains more OtherOther +320.3%
Contains more WaterWater +2170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +66.8%
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +56.4%

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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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.