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  6. Ladyfinger vs. Tamale

Ladyfinger vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and tamale

  • The amount of iron, vitamin B2, vitamin B1, vitamin B5, folate, vitamin A, phosphorus, and vitamin B12 in ladyfinger is higher than in tamale.
  • Ladyfinger covers your daily cholesterol needs 68% more than tamale.
  • Tamale contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Tamales (Navajo).

Infographic

Ladyfinger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
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 CalciumCalcium +62.1%
Contains more IronIron +193.4%
Contains more CopperCopper +50.8%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -65.6%
Contains more ManganeseManganese +37.9%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +15.9%
Contains more ZincZinc +29.8%

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.
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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Tamale
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +468%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B5Vitamin B5 +444.4%
Contains more Vitamin B12Vitamin B12 +38.9%
Contains more FolateFolate +413.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +17.2%
~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 Ladyfinger Tamale DV% diff.
Cholesterol 221mg 17mg 68%
Iron 3.58mg 1.22mg 30%
Vitamin B2 0.428mg 0.08mg 27%
Vitamin B1 0.284mg 0.05mg 20%
Vitamin A 167µg 0µg 19%
Vitamin B5 1.116mg 0.205mg 18%
Folate 77µg 15µg 16%
Carbs 59.7g 18.12g 14%
Sodium 147mg 427mg 12%
Phosphorus 173mg 99mg 11%
Selenium 6µg 11%
Calories 363kcal 153kcal 11%
Protein 10.6g 6.28g 9%
Vitamin B12 0.75µg 0.54µg 9%
Fiber 1g 3.1g 8%
Polyunsaturated fat 1.423g 0.688g 5%
Starch 12.27g 5%
Fats 9.1g 6.12g 5%
Copper 0.095mg 0.063mg 4%
Monounsaturated fat 3.745g 2.739g 3%
Vitamin B3 2.104mg 1.59mg 3%
Saturated fat 3.022g 2.396g 3%
Zinc 1.14mg 1.48mg 3%
Manganese 0.24mg 0.174mg 3%
Magnesium 12mg 22mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B6 0.122mg 0.143mg 2%
Calcium 47mg 29mg 2%
Potassium 113mg 131mg 1%
Net carbs 58.7g 15.02g N/A
Sugar 0.99g N/A
Tryptophan 0.133mg 0.052mg 0%
Threonine 0.467mg 0.239mg 0%
Isoleucine 0.516mg 0.271mg 0%
Leucine 0.861mg 0.568mg 0%
Lysine 0.679mg 0.427mg 0%
Methionine 0.268mg 0.15mg 0%
Phenylalanine 0.511mg 0.275mg 0%
Valine 0.579mg 0.318mg 0%
Histidine 0.248mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 ProteinProtein +68.8%
Contains more FatsFats +48.7%
Contains more CarbsCarbs +229.5%
Contains more WaterWater +249.2%
Contains more OtherOther +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Tamale
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 more Mono. FatMonounsaturated fat +36.7%
Contains more Poly. FatPolyunsaturated fat +106.8%
Contains less Sat. FatSaturated fat -20.7%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.