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  6. Fruit roll ups vs. Tamale

Fruit roll ups vs. Tamale — In-Depth Nutrition Comparison

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What are the main differences between fruit roll ups and tamale?

  • Fruit roll ups are richer in vitamin C, while tamale is higher in selenium, monounsaturated fat, and polyunsaturated fat.
  • Fruit roll ups' daily need coverage for vitamin C is 131% higher.
  • Tamale has 39 times less sugar than fruit roll ups. Fruit roll ups have 38.7g of sugar, while tamale has 0.99g.
  • Fruit roll ups have a higher glycemic index (99) than tamale (82).

We used Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C and Tamales (Navajo) types in this comparison.

Infographic

Fruit roll ups 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 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Tamale
Tamale
9
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 less SodiumSodium -25.8%
Contains more SeleniumSelenium +87.5%

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 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tamale
Tamale
7
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 +6958.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit roll ups Tamale DV% diff.
Vitamin C 120mg 1.7mg 131%
Vitamin B12 0.54µg 23%
Carbs 85.2g 18.12g 22%
Iron 1.22mg 15%
Phosphorus 99mg 14%
Zinc 1.48mg 13%
Protein 0.1g 6.28g 12%
Fiber 3.1g 12%
Calories 373kcal 153kcal 11%
Vitamin B6 0.143mg 11%
Vitamin B3 1.59mg 10%
Manganese 0.174mg 8%
Copper 0.063mg 7%
Cholesterol 17mg 6%
Saturated fat 0.99g 2.396g 6%
Vitamin B2 0.08mg 6%
Magnesium 22mg 5%
Starch 12.27g 5%
Sodium 317mg 427mg 5%
Selenium 3.2µg 6µg 5%
Folate 15µg 4%
Polyunsaturated fat 0.093g 0.688g 4%
Vitamin B1 0.05mg 4%
Vitamin B5 0.205mg 4%
Potassium 131mg 4%
Fats 3.5g 6.12g 4%
Calcium 29mg 3%
Monounsaturated fat 1.724g 2.739g 3%
Net carbs 85.2g 15.02g N/A
Sugar 38.7g 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
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 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 +370.2%
Contains more ProteinProtein +6180%
Contains more FatsFats +74.9%
Contains more WaterWater +567.6%
Contains more OtherOther +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 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 -58.7%
Contains more Mono. FatMonounsaturated fat +58.9%
Contains more Poly. FatPolyunsaturated fat +639.8%

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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. Fruit roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/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.