Coconut vs. Tamale — In-Depth Nutrition Comparison
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Differences between coconut and tamale
- Coconut has more manganese, copper, fiber, iron, selenium, and potassium, while tamale has more vitamin B12 and vitamin B6.
- Coconut's daily need coverage for saturated fat is 137% higher.
- Tamale contains 9 times less manganese than coconut. Coconut contains 1.5mg of manganese, while tamale contains 0.174mg.
- The amount of saturated fat in tamale is lower.
- Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of tamale is 82.
The food types used in this comparison are Nuts, coconut meat, 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 MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +171.8% |
| Contains more IronIron | +99.2% |
| Contains more CopperCopper | +590.5% |
| Contains more PhosphorusPhosphorus | +14.1% |
| Contains less SodiumSodium | -95.3% |
| Contains more ManganeseManganese | +762.1% |
| Contains more SeleniumSelenium | +68.3% |
| Contains more CalciumCalcium | +107.1% |
| Contains more ZincZinc | +34.5% |
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 | +94.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32% |
| Contains more Vitamin B5Vitamin B5 | +46.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +73.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +194.4% |
| Contains more Vitamin B6Vitamin B6 | +164.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 2.396g | 124% |
| Manganese | 1.5mg | 0.174mg | 58% |
| Fats | 33.49g | 6.12g | 42% |
| Copper | 0.435mg | 0.063mg | 41% |
| Fiber | 9g | 3.1g | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 20mg | 427mg | 18% |
| Iron | 2.43mg | 1.22mg | 15% |
| Calories | 354kcal | 153kcal | 10% |
| Vitamin B6 | 0.054mg | 0.143mg | 7% |
| Vitamin B3 | 0.54mg | 1.59mg | 7% |
| Potassium | 356mg | 131mg | 7% |
| Selenium | 10.1µg | 6µg | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Protein | 3.33g | 6.28g | 6% |
| Vitamin B2 | 0.02mg | 0.08mg | 5% |
| Starch | 12.27g | 5% | |
| Folate | 26µg | 15µg | 3% |
| Zinc | 1.1mg | 1.48mg | 3% |
| Monounsaturated fat | 1.425g | 2.739g | 3% |
| Phosphorus | 113mg | 99mg | 2% |
| Polyunsaturated fat | 0.366g | 0.688g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin C | 3.3mg | 1.7mg | 2% |
| Vitamin B5 | 0.3mg | 0.205mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Calcium | 14mg | 29mg | 2% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Carbs | 15.23g | 18.12g | 1% |
| Vitamin B1 | 0.066mg | 0.05mg | 1% |
| Net carbs | 6.23g | 15.02g | N/A |
| Sugar | 6.23g | 0.99g | N/A |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.052mg | 0% |
| Threonine | 0.121mg | 0.239mg | 0% |
| Isoleucine | 0.131mg | 0.271mg | 0% |
| Leucine | 0.247mg | 0.568mg | 0% |
| Lysine | 0.147mg | 0.427mg | 0% |
| Methionine | 0.062mg | 0.15mg | 0% |
| Phenylalanine | 0.169mg | 0.275mg | 0% |
| Valine | 0.202mg | 0.318mg | 0% |
| Histidine | 0.077mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +447.2% |
| Contains more ProteinProtein | +88.6% |
| Contains more CarbsCarbs | +19% |
| Contains more WaterWater | +44.9% |
| Contains more OtherOther | +43.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Mono. FatMonounsaturated fat | +92.2% |
| Contains more Poly. FatPolyunsaturated fat | +88% |
