Hummus vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between hummus and tamale
- Hummus is higher in copper, manganese, folate, iron, magnesium, fiber, phosphorus, and vitamin B1, yet tamale is higher in vitamin B12 and vitamin B3.
- Hummus covers your daily copper needs 52% more than tamale.
- Hummus contains 6 times more folate than tamale. While hummus contains 83µg of folate, tamale contains only 15µg.
- The glycemic index of hummus is lower.
Food varieties used in this article are Hummus, commercial and Tamales (Navajo).
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.
| Contains more MagnesiumMagnesium | +222.7% |
| Contains more CalciumCalcium | +31% |
| Contains more PotassiumPotassium | +74% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +736.5% |
| Contains more ZincZinc | +23.6% |
| Contains more PhosphorusPhosphorus | +77.8% |
| Contains less SodiumSodium | -11.2% |
| Contains more ManganeseManganese | +344.3% |
| Contains more SeleniumSelenium | +130.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B6Vitamin B6 | +39.9% |
| Contains more FolateFolate | +453.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +173.2% |
| Contains more Vitamin B5Vitamin B5 | +55.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.527mg | 0.063mg | 52% |
| Manganese | 0.773mg | 0.174mg | 26% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Polyunsaturated fat | 3.613g | 0.688g | 20% |
| Folate | 83µg | 15µg | 17% |
| Iron | 2.44mg | 1.22mg | 15% |
| Magnesium | 71mg | 22mg | 12% |
| Fiber | 6g | 3.1g | 12% |
| Phosphorus | 176mg | 99mg | 11% |
| Vitamin B1 | 0.18mg | 0.05mg | 11% |
| Cholesterol | 0mg | 17mg | 6% |
| Selenium | 2.6µg | 6µg | 6% |
| Vitamin B3 | 0.582mg | 1.59mg | 6% |
| Starch | 12.27g | 5% | |
| Fats | 9.6g | 6.12g | 5% |
| Vitamin B6 | 0.2mg | 0.143mg | 4% |
| Saturated fat | 1.437g | 2.396g | 4% |
| Potassium | 228mg | 131mg | 3% |
| Zinc | 1.83mg | 1.48mg | 3% |
| Monounsaturated fat | 4.039g | 2.739g | 3% |
| Protein | 7.9g | 6.28g | 3% |
| Sodium | 379mg | 427mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calories | 166kcal | 153kcal | 1% |
| Vitamin B5 | 0.132mg | 0.205mg | 1% |
| Vitamin B2 | 0.064mg | 0.08mg | 1% |
| Calcium | 38mg | 29mg | 1% |
| Carbs | 14.29g | 18.12g | 1% |
| Net carbs | 8.29g | 15.02g | N/A |
| Sugar | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.8% |
| Contains more FatsFats | +56.9% |
| Contains more OtherOther | +17.4% |
| Contains more CarbsCarbs | +26.8% |
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40% |
| Contains more Mono. FatMonounsaturated fat | +47.5% |
| Contains more Poly. FatPolyunsaturated fat | +425.1% |
