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  6. Plantain raw vs. Tamale

Plantain raw vs. Tamale — In-Depth Nutrition Comparison

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The main differences between plantain raw and tamale

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium, yet tamale is richer in vitamin B12, zinc, phosphorus, and selenium.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Plantain raw contains 11 times more vitamin C than tamale. Plantain raw contains 18.4mg of vitamin C, while tamale contains 1.7mg.
  • Plantain raw contains less saturated fat.
  • Plantain raw has a lower glycemic index than tamale.

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

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Tamale
Tamale
6
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 +68.2%
Contains more PotassiumPotassium +280.9%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +866.7%
Contains more IronIron +103.3%
Contains more ZincZinc +957.1%
Contains more PhosphorusPhosphorus +191.2%
Contains more SeleniumSelenium +300%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 CVitamin C +982.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +131.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg

All nutrients comparison - raw data values

Nutrient Plantain raw Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Vitamin C 18.4mg 1.7mg 19%
Sodium 4mg 427mg 18%
Zinc 0.14mg 1.48mg 12%
Vitamin B6 0.299mg 0.143mg 12%
Potassium 499mg 131mg 11%
Saturated fat 0.143g 2.396g 10%
Protein 1.3g 6.28g 10%
Phosphorus 34mg 99mg 9%
Fats 0.37g 6.12g 9%
Selenium 1.5µg 6µg 8%
Iron 0.6mg 1.22mg 8%
Manganese 0.174mg 8%
Monounsaturated fat 0.032g 2.739g 7%
Cholesterol 0mg 17mg 6%
Vitamin A 56µg 0µg 6%
Vitamin B3 0.686mg 1.59mg 6%
Starch 12.27g 5%
Carbs 31.89g 18.12g 5%
Polyunsaturated fat 0.069g 0.688g 4%
Magnesium 37mg 22mg 4%
Fiber 2.3g 3.1g 3%
Calcium 3mg 29mg 3%
Copper 0.081mg 0.063mg 2%
Choline 13.5mg 2%
Folate 22µg 15µg 2%
Vitamin B2 0.054mg 0.08mg 2%
Calories 122kcal 153kcal 2%
Vitamin B5 0.26mg 0.205mg 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 0mg 1%
Net carbs 29.59g 15.02g N/A
Sugar 15g 0.99g N/A
Vitamin B1 0.052mg 0.05mg 0%
Tryptophan 0.015mg 0.052mg 0%
Threonine 0.034mg 0.239mg 0%
Isoleucine 0.036mg 0.271mg 0%
Leucine 0.059mg 0.568mg 0%
Lysine 0.06mg 0.427mg 0%
Methionine 0.017mg 0.15mg 0%
Phenylalanine 0.044mg 0.275mg 0%
Valine 0.046mg 0.318mg 0%
Histidine 0.064mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Tamale
Tamale
4
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 CarbsCarbs +76%
Contains more ProteinProtein +383.1%
Contains more FatsFats +1554.1%
Contains more OtherOther +19%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +8459.4%
Contains more Poly. FatPolyunsaturated fat +897.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.