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  6. Grape leaves vs. Tamale

Grape leaves vs. Tamale — In-Depth Nutrition Comparison

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Differences between Grape leaves and Tamale

  • Grape leaves have more Vitamin A RAE, Manganese, Copper, Calcium, Fiber, Vitamin B2, Vitamin B6, and Iron, while Tamale have more Vitamin B12.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.
  • Tamale contains 16 times less Manganese than Grape leaves. Grape leaves contain 2.855mg of Manganese, while Tamale contains 0.174mg.
  • The amount of Sodium in Grape leaves are lower.

The food types used in this comparison are Grape leaves, raw and Tamales (Navajo).

Infographic

Grape leaves 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.
Grape leaves
Grape leaves
7
:
3
Tamale
Tamale
Contains more Calcium +1151.7%
Contains more Iron +115.6%
Contains more Magnesium +331.8%
Contains more Potassium +107.6%
Contains less Sodium -97.9%
Contains more Copper +558.7%
Contains more Manganese +1540.8%
Contains more Zinc +120.9%
Contains more Selenium +566.7%
Equal in Phosphorus - 99
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +1151.7%
Contains more Iron +115.6%
Contains more Magnesium +331.8%
Contains more Potassium +107.6%
Contains less Sodium -97.9%
Contains more Copper +558.7%
Contains more Manganese +1540.8%
Contains more Zinc +120.9%
Contains more Selenium +566.7%
Equal in Phosphorus - 99

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.
Grape leaves
Grape leaves
10
:
2
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +552.9%
Contains more Vitamin B2 +342.5%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +12.7%
Contains more Vitamin B6 +179.7%
Contains more Folate +453.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B12 +∞%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +552.9%
Contains more Vitamin B2 +342.5%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +12.7%
Contains more Vitamin B6 +179.7%
Contains more Folate +453.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
3
Tamale
Tamale
Contains more Other +19.6%
Contains more Protein +12.1%
Contains more Fats +188.7%
Equal in Carbs - 18.12
Equal in Water - 68.1
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Tamale
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 Other +19.6%
Contains more Protein +12.1%
Contains more Fats +188.7%
Equal in Carbs - 18.12
Equal in Water - 68.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Tamale
Tamale
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +54.8%
Contains more Monounsaturated Fat +3281.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -86%
Contains more Polyunsaturated fat +54.8%
Contains more Monounsaturated Fat +3281.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape leaves Tamale
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Tamale Opinion
Net carbs 6.31g 15.02g Tamale
Protein 5.6g 6.28g Tamale
Fats 2.12g 6.12g Tamale
Carbs 17.31g 18.12g Tamale
Calories 93kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 6.3g 0.99g Tamale
Fiber 11g 3.1g Grape leaves
Calcium 363mg 29mg Grape leaves
Iron 2.63mg 1.22mg Grape leaves
Magnesium 95mg 22mg Grape leaves
Phosphorus 91mg 99mg Tamale
Potassium 272mg 131mg Grape leaves
Sodium 9mg 427mg Grape leaves
Zinc 0.67mg 1.48mg Tamale
Copper 0.415mg 0.063mg Grape leaves
Manganese 2.855mg 0.174mg Grape leaves
Selenium 0.9µg 6µg Tamale
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0mg Grape leaves
Vitamin C 11.1mg 1.7mg Grape leaves
Vitamin B1 0.04mg 0.05mg Tamale
Vitamin B2 0.354mg 0.08mg Grape leaves
Vitamin B3 2.362mg 1.59mg Grape leaves
Vitamin B5 0.231mg 0.205mg Grape leaves
Vitamin B6 0.4mg 0.143mg Grape leaves
Folate 83µg 15µg Grape leaves
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 108.6µg Grape leaves
Tryptophan 0.052mg Tamale
Threonine 0.239mg Tamale
Isoleucine 0.271mg Tamale
Leucine 0.568mg Tamale
Lysine 0.427mg Tamale
Methionine 0.15mg Tamale
Phenylalanine 0.275mg Tamale
Valine 0.318mg Tamale
Histidine 0.196mg Tamale
Cholesterol 0mg 17mg Grape leaves
Saturated Fat 0.336g 2.396g Grape leaves
Monounsaturated Fat 0.081g 2.739g Tamale
Polyunsaturated fat 1.065g 0.688g Grape leaves
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
192%
Grape leaves
16%
Tamale
Minerals Daily Need Coverage Score
87%
Grape leaves
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 5.31g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 418mg)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 2.06g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.