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  6. Goat cheese vs. Tamale

Goat cheese vs. Tamale — In-Depth Nutrition Comparison

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The main differences between goat cheese and tamale

  • Goat cheese is richer in copper, vitamin B2, phosphorus, vitamin A, and calcium, yet tamale is richer in vitamin B12, fiber, and zinc.
  • Daily need coverage for saturated fat for goat cheese is 91% higher.
  • Tamale contains less saturated fat.
  • Goat cheese has a lower glycemic index than tamale.

Food types used in this article are Cheese, goat, semisoft type and Tamales (Navajo).

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Tamale
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 +31.8%
Contains more CalciumCalcium +927.6%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +32.8%
Contains more CopperCopper +795.2%
Contains more PhosphorusPhosphorus +278.8%
Contains more ZincZinc +124.2%
Contains more ManganeseManganese +87.1%
Contains more SeleniumSelenium +57.9%
~equal in Sodium ~427mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Tamale
Tamale
5
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +745%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +145.5%
Contains more FolateFolate +650%
~equal in Vitamin B5 ~0.205mg

All nutrients comparison - raw data values

Nutrient Goat cheese Tamale DV% diff.
Saturated fat 20.639g 2.396g 83%
Copper 0.564mg 0.063mg 56%
Vitamin B2 0.676mg 0.08mg 46%
Vitamin A 407µg 0µg 45%
Phosphorus 375mg 99mg 39%
Fats 29.84g 6.12g 36%
Protein 21.58g 6.28g 31%
Calcium 298mg 29mg 27%
Cholesterol 79mg 17mg 21%
Vitamin B12 0.22µg 0.54µg 13%
Fiber 0g 3.1g 12%
Calories 364kcal 153kcal 11%
Monounsaturated fat 6.808g 2.739g 10%
Zinc 0.66mg 1.48mg 7%
Vitamin B6 0.06mg 0.143mg 6%
Carbs 0.12g 18.12g 6%
Iron 1.62mg 1.22mg 5%
Starch 12.27g 5%
Manganese 0.093mg 0.174mg 4%
Selenium 3.8µg 6µg 4%
Vitamin B3 1.148mg 1.59mg 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Folate 2µg 15µg 3%
Vitamin E 0.26mg 0mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B1 0.072mg 0.05mg 2%
Magnesium 29mg 22mg 2%
Vitamin K 2.5µg 2%
Sodium 415mg 427mg 1%
Potassium 158mg 131mg 1%
Net carbs 0.12g 15.02g N/A
Sugar 0.12g 0.99g N/A
Vitamin B5 0.19mg 0.205mg 0%
Polyunsaturated fat 0.709g 0.688g 0%
Tryptophan 0.227mg 0.052mg 0%
Threonine 0.805mg 0.239mg 0%
Isoleucine 0.893mg 0.271mg 0%
Leucine 1.861mg 0.568mg 0%
Lysine 1.549mg 0.427mg 0%
Methionine 0.575mg 0.15mg 0%
Phenylalanine 0.859mg 0.275mg 0%
Valine 1.485mg 0.318mg 0%
Histidine 0.589mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Tamale
Tamale
2
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 +243.6%
Contains more FatsFats +387.6%
Contains more OtherOther +113%
Contains more CarbsCarbs +15000%
Contains more WaterWater +49.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Tamale
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 +148.6%
Contains less Sat. FatSaturated fat -88.4%
~equal in Polyunsaturated fat ~0.688g

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.