Dates vs. Tamale — In-Depth Nutrition Comparison
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The main differences between dates and tamale
- Dates are richer in fiber, copper, potassium, and vitamin B5, yet tamale is richer in vitamin B12, zinc, and selenium.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Dates contain 5 times more potassium than tamale. Dates contain 656mg of potassium, while tamale contains 131mg.
- Dates contain less saturated fat.
- Dates have a lower glycemic index than tamale.
Food types used in this article are Dates, deglet noor 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 | +95.5% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +400.8% |
| Contains more CopperCopper | +227% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +50.6% |
| Contains more IronIron | +19.6% |
| Contains more ZincZinc | +410.3% |
| Contains more PhosphorusPhosphorus | +59.7% |
| Contains more SeleniumSelenium | +100% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +187.3% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +325% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +24.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 0.17g | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Fiber | 8g | 3.1g | 20% |
| Carbs | 75.03g | 18.12g | 19% |
| Sodium | 2mg | 427mg | 18% |
| Copper | 0.206mg | 0.063mg | 16% |
| Potassium | 656mg | 131mg | 15% |
| Zinc | 0.29mg | 1.48mg | 11% |
| Saturated fat | 0.032g | 2.396g | 11% |
| Fats | 0.39g | 6.12g | 9% |
| Vitamin B5 | 0.589mg | 0.205mg | 8% |
| Protein | 2.45g | 6.28g | 8% |
| Monounsaturated fat | 0.036g | 2.739g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Calories | 282kcal | 153kcal | 6% |
| Starch | 12.27g | 5% | |
| Magnesium | 43mg | 22mg | 5% |
| Selenium | 3µg | 6µg | 5% |
| Phosphorus | 62mg | 99mg | 5% |
| Manganese | 0.262mg | 0.174mg | 4% |
| Polyunsaturated fat | 0.019g | 0.688g | 4% |
| Iron | 1.02mg | 1.22mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B3 | 1.274mg | 1.59mg | 2% |
| Vitamin B6 | 0.165mg | 0.143mg | 2% |
| Choline | 6.3mg | 1% | |
| Folate | 19µg | 15µg | 1% |
| Vitamin B2 | 0.066mg | 0.08mg | 1% |
| Vitamin C | 0.4mg | 1.7mg | 1% |
| Calcium | 39mg | 29mg | 1% |
| Net carbs | 67.03g | 15.02g | N/A |
| Sugar | 63.35g | 0.99g | N/A |
| Vitamin E | 0.05mg | 0mg | 0% |
| Vitamin B1 | 0.052mg | 0.05mg | 0% |
| Tryptophan | 0.012mg | 0.052mg | 0% |
| Threonine | 0.043mg | 0.239mg | 0% |
| Isoleucine | 0.049mg | 0.271mg | 0% |
| Leucine | 0.084mg | 0.568mg | 0% |
| Lysine | 0.066mg | 0.427mg | 0% |
| Methionine | 0.022mg | 0.15mg | 0% |
| Phenylalanine | 0.05mg | 0.275mg | 0% |
| Valine | 0.071mg | 0.318mg | 0% |
| Histidine | 0.032mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +314.1% |
| Contains more OtherOther | +15.9% |
| Contains more ProteinProtein | +156.3% |
| Contains more FatsFats | +1469.2% |
| Contains more WaterWater | +231.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +7508.3% |
| Contains more Poly. FatPolyunsaturated fat | +3521.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +5860% |
| Contains more GlucoseGlucose | +9361.9% |
| Contains more FructoseFructose | +11405.9% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +83.3% |
~equal in
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~equal in
Galactose
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