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Corn nuts vs. Tamale — In-Depth Nutrition Comparison

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How are corn nuts and tamale different?

  • Corn nuts are richer in phosphorus, vitamin B1, fiber, magnesium, manganese, copper, vitamin A, and iron, while tamale is higher in vitamin B12.
  • Corn nuts cover your daily need for phosphorus, 26% more than tamale.
  • Tamale is lower in sodium.
  • Tamale has a higher glycemic index (82) than corn nuts (40).

Snacks, cornnuts, barbecue-flavor and Tamales (Navajo) types were used in this article.

Infographic

Corn nuts vs Tamale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Tamale
3
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 +395.5%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +39.3%
Contains more CopperCopper +115.9%
Contains more ZincZinc +27%
Contains more PhosphorusPhosphorus +185.9%
Contains more ManganeseManganese +179.9%
Contains more CalciumCalcium +70.6%
Contains less SodiumSodium -28.8%

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.59mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Corn nuts Tamale DV% diff.
Phosphorus 283mg 99mg 26%
Vitamin B1 0.35mg 0.05mg 25%
Vitamin B12 0µg 0.54µg 23%
Fiber 8.4g 3.1g 21%
Magnesium 109mg 22mg 21%
Carbs 71.7g 18.12g 18%
Polyunsaturated fat 3.22g 0.688g 17%
Manganese 0.487mg 0.174mg 14%
Calories 436kcal 153kcal 14%
Fats 14.3g 6.12g 13%
Monounsaturated fat 7.36g 2.739g 12%
Selenium 6µg 11%
Copper 0.136mg 0.063mg 8%
Sodium 600mg 427mg 8%
Cholesterol 0mg 17mg 6%
Iron 1.7mg 1.22mg 6%
Potassium 286mg 131mg 5%
Starch 12.27g 5%
Protein 9g 6.28g 5%
Vitamin B2 0.142mg 0.08mg 5%
Zinc 1.88mg 1.48mg 4%
Folate 0µg 15µg 4%
Vitamin B5 0.374mg 0.205mg 3%
Vitamin B6 0.187mg 0.143mg 3%
Vitamin A 17µg 0µg 2%
Vitamin B3 1.507mg 1.59mg 1%
Vitamin C 0.4mg 1.7mg 1%
Saturated fat 2.58g 2.396g 1%
Calcium 17mg 29mg 1%
Net carbs 63.3g 15.02g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
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 +43.3%
Contains more FatsFats +133.7%
Contains more CarbsCarbs +295.7%
Contains more OtherOther +146.4%
Contains more WaterWater +4156.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
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 +168.7%
Contains more Poly. FatPolyunsaturated fat +368%
~equal in Saturated fat ~2.396g

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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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.