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Grape leaves vs. Tamale — In-Depth Nutrition Comparison

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Differences between grape leaves and tamale

  • Grape leaves have more vitamin A, manganese, copper, calcium, fiber, vitamin B2, vitamin B6, and iron, while tamale has more vitamin B12.
  • Grape leaves' daily need coverage for vitamin A is 550% 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 is lower.

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

Infographic

Grape leaves vs Tamale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Tamale
2
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 +331.8%
Contains more CalciumCalcium +1151.7%
Contains more PotassiumPotassium +107.6%
Contains more IronIron +115.6%
Contains more CopperCopper +558.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1540.8%
Contains more ZincZinc +120.9%
Contains more SeleniumSelenium +566.7%
~equal in Phosphorus ~99mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Tamale
2
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 +552.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +342.5%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +453.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3
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 OtherOther +19.6%
Contains more ProteinProtein +12.1%
Contains more FatsFats +188.7%
~equal in Carbs ~18.12g
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
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 less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +54.8%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.174mg 117%
Vitamin K 108.6µg 91%
Copper 0.415mg 0.063mg 39%
Calcium 363mg 29mg 33%
Fiber 11g 3.1g 32%
Vitamin B12 0µg 0.54µg 23%
Vitamin B2 0.354mg 0.08mg 21%
Vitamin B6 0.4mg 0.143mg 20%
Sodium 9mg 427mg 18%
Iron 2.63mg 1.22mg 18%
Magnesium 95mg 22mg 17%
Folate 83µg 15µg 17%
Vitamin E 2mg 0mg 13%
Vitamin C 11.1mg 1.7mg 10%
Saturated fat 0.336g 2.396g 9%
Selenium 0.9µg 6µg 9%
Monounsaturated fat 0.081g 2.739g 7%
Zinc 0.67mg 1.48mg 7%
Cholesterol 0mg 17mg 6%
Fats 2.12g 6.12g 6%
Starch 12.27g 5%
Vitamin B3 2.362mg 1.59mg 5%
Potassium 272mg 131mg 4%
Polyunsaturated fat 1.065g 0.688g 3%
Calories 93kcal 153kcal 3%
Choline 12.8mg 2%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B5 0.231mg 0.205mg 1%
Protein 5.6g 6.28g 1%
Phosphorus 91mg 99mg 1%
Carbs 17.31g 18.12g 0%
Net carbs 6.31g 15.02g N/A
Sugar 6.3g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
86%
Grape leaves
15%
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 is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 418mg)
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.