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Gratin vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between gratin and tamale

  • Gratin has more copper, vitamin C, calcium, potassium, and vitamin A; however, tamale is richer in vitamin B12, iron, zinc, and selenium.
  • Tamale covers your daily vitamin B12 needs 23% more than gratin.
  • Tamale contains less saturated fat.

Specific food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Tamales (Navajo).

Infographic

Gratin 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.
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 CalciumCalcium +310.3%
Contains more PotassiumPotassium +202.3%
Contains more CopperCopper +154%
Contains more PhosphorusPhosphorus +14.1%
Contains more IronIron +90.6%
Contains more ZincZinc +114.5%
Contains more SeleniumSelenium +122.2%
~equal in Magnesium ~22mg
~equal in Sodium ~427mg
~equal in Manganese ~0.174mg

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.
Gratin
6
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Tamale
3
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 +482.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
~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 Gratin Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Copper 0.16mg 0.063mg 11%
Saturated fat 4.733g 2.396g 11%
Vitamin C 9.9mg 1.7mg 9%
Calcium 119mg 29mg 9%
Potassium 396mg 131mg 8%
Vitamin A 64µg 0µg 7%
Iron 0.64mg 1.22mg 7%
Zinc 0.69mg 1.48mg 7%
Selenium 2.7µg 6µg 6%
Fiber 1.8g 3.1g 5%
Starch 12.27g 5%
Vitamin B3 0.993mg 1.59mg 4%
Vitamin B5 0.387mg 0.205mg 4%
Vitamin B2 0.116mg 0.08mg 3%
Polyunsaturated fat 0.276g 0.688g 3%
Vitamin B6 0.174mg 0.143mg 2%
Phosphorus 113mg 99mg 2%
Cholesterol 23mg 17mg 2%
Carbs 11.27g 18.12g 2%
Protein 5.06g 6.28g 2%
Fats 7.59g 6.12g 2%
Monounsaturated fat 2.149g 2.739g 1%
Folate 11µg 15µg 1%
Calories 132kcal 153kcal 1%
Vitamin B1 0.064mg 0.05mg 1%
Manganese 0.161mg 0.174mg 1%
Net carbs 9.47g 15.02g N/A
Magnesium 20mg 22mg 0%
Sugar 0.99g N/A
Sodium 433mg 427mg 0%
Tryptophan 0.07mg 0.052mg 0%
Threonine 0.192mg 0.239mg 0%
Isoleucine 0.284mg 0.271mg 0%
Leucine 0.443mg 0.568mg 0%
Lysine 0.381mg 0.427mg 0%
Methionine 0.117mg 0.15mg 0%
Phenylalanine 0.254mg 0.275mg 0%
Valine 0.325mg 0.318mg 0%
Histidine 0.151mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
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 FatsFats +24%
Contains more OtherOther +50.7%
Contains more ProteinProtein +24.1%
Contains more CarbsCarbs +60.8%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Tamale
3
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 -49.4%
Contains more Mono. FatMonounsaturated fat +27.5%
Contains more Poly. FatPolyunsaturated fat +149.3%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.