Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Tamale

Plantain raw vs. Tamale — In-Depth Nutrition Comparison

Compare

The main differences between Plantain raw and Tamale

  • Plantain raw is richer in Vitamin C, Vitamin B6, and Potassium, yet Tamale is richer in Vitamin B12, Zinc, Phosphorus, Selenium, and Iron.
  • Daily need coverage for Vitamin B12 from Tamale 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.

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.
Plantain raw
Plantain raw
4
:
6
Tamale
Tamale
Contains more Magnesium +68.2%
Contains more Potassium +280.9%
Contains less Sodium -99.1%
Contains more Copper +28.6%
Contains more Calcium +866.7%
Contains more Iron +103.3%
Contains more Phosphorus +191.2%
Contains more Zinc +957.1%
Contains more Selenium +300%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Magnesium +68.2%
Contains more Potassium +280.9%
Contains less Sodium -99.1%
Contains more Copper +28.6%
Contains more Calcium +866.7%
Contains more Iron +103.3%
Contains more Phosphorus +191.2%
Contains more Zinc +957.1%
Contains more Selenium +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.
Plantain raw
Plantain raw
9
:
3
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +982.4%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B6 +109.1%
Contains more Folate +46.7%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +131.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.05
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +982.4%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B6 +109.1%
Contains more Folate +46.7%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +131.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
4
Tamale
Tamale
Contains more Carbs +76%
Contains more Protein +383.1%
Contains more Fats +1554.1%
Contains more Other +19%
Equal in Water - 68.1
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Tamale
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 Carbs +76%
Contains more Protein +383.1%
Contains more Fats +1554.1%
Contains more Other +19%
Equal in Water - 68.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain raw
Plantain raw
1
:
2
Tamale
Tamale
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +8459.4%
Contains more Polyunsaturated fat +897.1%
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +8459.4%
Contains more Polyunsaturated fat +897.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Tamale
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Tamale Opinion
Net carbs 29.59g 15.02g Plantain raw
Protein 1.3g 6.28g Tamale
Fats 0.37g 6.12g Tamale
Carbs 31.89g 18.12g Plantain raw
Calories 122kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 15g 0.99g Tamale
Fiber 2.3g 3.1g Tamale
Calcium 3mg 29mg Tamale
Iron 0.6mg 1.22mg Tamale
Magnesium 37mg 22mg Plantain raw
Phosphorus 34mg 99mg Tamale
Potassium 499mg 131mg Plantain raw
Sodium 4mg 427mg Plantain raw
Zinc 0.14mg 1.48mg Tamale
Copper 0.081mg 0.063mg Plantain raw
Manganese 0.174mg Tamale
Selenium 1.5µg 6µg Tamale
Vitamin A 1127IU 0IU Plantain raw
Vitamin A RAE 56µg 0µg Plantain raw
Vitamin E 0.14mg 0mg Plantain raw
Vitamin C 18.4mg 1.7mg Plantain raw
Vitamin B1 0.052mg 0.05mg Plantain raw
Vitamin B2 0.054mg 0.08mg Tamale
Vitamin B3 0.686mg 1.59mg Tamale
Vitamin B5 0.26mg 0.205mg Plantain raw
Vitamin B6 0.299mg 0.143mg Plantain raw
Folate 22µg 15µg Plantain raw
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 0.7µg Plantain raw
Tryptophan 0.015mg 0.052mg Tamale
Threonine 0.034mg 0.239mg Tamale
Isoleucine 0.036mg 0.271mg Tamale
Leucine 0.059mg 0.568mg Tamale
Lysine 0.06mg 0.427mg Tamale
Methionine 0.017mg 0.15mg Tamale
Phenylalanine 0.044mg 0.275mg Tamale
Valine 0.046mg 0.318mg Tamale
Histidine 0.064mg 0.196mg Tamale
Cholesterol 0mg 17mg Plantain raw
Saturated Fat 0.143g 2.396g Plantain raw
Monounsaturated Fat 0.032g 2.739g Tamale
Polyunsaturated fat 0.069g 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Plantain raw
16%
Tamale
Minerals Daily Need Coverage Score
15%
Plantain raw
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 14.01g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 423mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 2.253g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.