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  6. Heart of palm vs. Tamale

Heart of palm vs. Tamale — In-Depth Nutrition Comparison

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How are heart of palm and tamale different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, vitamin B2, and vitamin C; however, tamale is richer in vitamin B12 and selenium.
  • Daily need coverage for copper for heart of palm is 65% higher.
  • Heart of palm contains 14 times more potassium than tamale. While heart of palm contains 1806mg of potassium, tamale contains only 131mg.
  • Heart of palm has less sodium.
  • Heart of palm has a lower glycemic index (32) than tamale (82).

Hearts of palm, raw and Tamales (Navajo) are the varieties used in this article.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Tamale
Tamale
4
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 PotassiumPotassium +1278.6%
Contains more IronIron +38.5%
Contains more CopperCopper +922.2%
Contains more ZincZinc +152%
Contains more PhosphorusPhosphorus +41.4%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +61.1%
Contains more SeleniumSelenium +757.1%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Tamale
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 +370.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B6Vitamin B6 +466.4%
Contains more FolateFolate +60%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Tamale DV% diff.
Copper 0.644mg 0.063mg 65%
Vitamin B6 0.81mg 0.143mg 51%
Potassium 1806mg 131mg 49%
Vitamin B12 0µg 0.54µg 23%
Zinc 3.73mg 1.48mg 20%
Sodium 14mg 427mg 18%
Saturated fat 0.046g 2.396g 11%
Selenium 0.7µg 6µg 10%
Fats 0.2g 6.12g 9%
Vitamin B2 0.18mg 0.08mg 8%
Manganese 0.174mg 8%
Vitamin C 8mg 1.7mg 7%
Monounsaturated fat 0.005g 2.739g 7%
Protein 2.7g 6.28g 7%
Phosphorus 140mg 99mg 6%
Fiber 1.5g 3.1g 6%
Cholesterol 0mg 17mg 6%
Iron 1.69mg 1.22mg 6%
Starch 12.27g 5%
Vitamin B5 0.205mg 4%
Polyunsaturated fat 0.089g 0.688g 4%
Vitamin B3 0.9mg 1.59mg 4%
Vitamin E 0.5mg 0mg 3%
Magnesium 10mg 22mg 3%
Folate 24µg 15µg 2%
Calories 115kcal 153kcal 2%
Carbs 25.61g 18.12g 2%
Calcium 18mg 29mg 1%
Net carbs 24.11g 15.02g N/A
Sugar 17.16g 0.99g N/A
Vitamin A 3µg 0µg 0%
Vitamin B1 0.05mg 0.05mg 0%
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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 CarbsCarbs +41.3%
Contains more OtherOther +44.2%
Contains more ProteinProtein +132.6%
Contains more FatsFats +2960%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -98.1%
Contains more Mono. FatMonounsaturated fat +54680%
Contains more Poly. FatPolyunsaturated fat +673%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.