Cranberries vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between cranberries and tamale
- Cranberries are higher in vitamin C and vitamin E, yet tamale is higher in vitamin B12, zinc, phosphorus, iron, selenium, and vitamin B3.
- Tamale covers your daily vitamin B12 needs 23% more than cranberries.
- The amount of sodium in cranberries is lower.
- The glycemic index of cranberries is lower.
Food varieties used in this article are Cranberries, raw and Tamales (Navajo).
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.
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +53.4% |
| Contains more MagnesiumMagnesium | +266.7% |
| Contains more CalciumCalcium | +262.5% |
| Contains more PotassiumPotassium | +63.8% |
| Contains more IronIron | +430.4% |
| Contains more CopperCopper | +12.5% |
| Contains more ZincZinc | +1544.4% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains more SeleniumSelenium | +5900% |
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 | +723.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +43.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +1474.3% |
| Contains more Vitamin B6Vitamin B6 | +150.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 2mg | 427mg | 18% |
| Vitamin C | 14mg | 1.7mg | 14% |
| Phosphorus | 11mg | 99mg | 13% |
| Zinc | 0.09mg | 1.48mg | 13% |
| Protein | 0.46g | 6.28g | 12% |
| Iron | 0.23mg | 1.22mg | 12% |
| Selenium | 0.1µg | 6µg | 11% |
| Saturated fat | 0.008g | 2.396g | 11% |
| Fats | 0.13g | 6.12g | 9% |
| Vitamin E | 1.32mg | 0mg | 9% |
| Vitamin B3 | 0.101mg | 1.59mg | 9% |
| Monounsaturated fat | 0.018g | 2.739g | 7% |
| Vitamin B6 | 0.057mg | 0.143mg | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Calories | 46kcal | 153kcal | 5% |
| Starch | 0g | 12.27g | 5% |
| Vitamin B2 | 0.02mg | 0.08mg | 5% |
| Folate | 1µg | 15µg | 4% |
| Magnesium | 6mg | 22mg | 4% |
| Manganese | 0.267mg | 0.174mg | 4% |
| Polyunsaturated fat | 0.055g | 0.688g | 4% |
| Vitamin K | 5µg | 4% | |
| Vitamin B1 | 0.012mg | 0.05mg | 3% |
| Fiber | 3.6g | 3.1g | 2% |
| Potassium | 80mg | 131mg | 2% |
| Calcium | 8mg | 29mg | 2% |
| Carbs | 11.97g | 18.12g | 2% |
| Vitamin B5 | 0.295mg | 0.205mg | 2% |
| Fructose | 0.67g | 0.17g | 1% |
| Copper | 0.056mg | 0.063mg | 1% |
| Choline | 5.5mg | 1% | |
| Net carbs | 8.37g | 15.02g | N/A |
| Sugar | 4.27g | 0.99g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.003mg | 0.052mg | 0% |
| Threonine | 0.028mg | 0.239mg | 0% |
| Isoleucine | 0.033mg | 0.271mg | 0% |
| Leucine | 0.053mg | 0.568mg | 0% |
| Lysine | 0.039mg | 0.427mg | 0% |
| Methionine | 0.003mg | 0.15mg | 0% |
| Phenylalanine | 0.036mg | 0.275mg | 0% |
| Valine | 0.045mg | 0.318mg | 0% |
| Histidine | 0.018mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +28.2% |
| Contains more ProteinProtein | +1265.2% |
| Contains more FatsFats | +4607.7% |
| Contains more CarbsCarbs | +51.4% |
| Contains more OtherOther | +1050% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
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 | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +15116.7% |
| Contains more Poly. FatPolyunsaturated fat | +1150.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more GlucoseGlucose | +1538.1% |
| Contains more FructoseFructose | +294.1% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +150% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
