Lentil vs. Tamale — In-Depth Nutrition Comparison
Compare
What are the differences between lentil and tamale?
- Lentil is higher in folate, iron, copper, fiber, manganese, phosphorus, and vitamin B1, yet tamale is higher in vitamin B12.
- Lentil's daily need coverage for folate is 42% more.
- Lentil has 4 times more copper than tamale. While lentil has 0.251mg of copper, tamale has only 0.063mg.
- The amount of saturated fat in lentil is lower.
- The glycemic index of lentil is lower.
We used Lentils, mature seeds, cooked, boiled, without salt and Tamales (Navajo) types in this article.
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.
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +181.7% |
| Contains more IronIron | +173% |
| Contains more CopperCopper | +298.4% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +183.9% |
| Contains more CalciumCalcium | +52.6% |
| Contains more ZincZinc | +16.5% |
| Contains more SeleniumSelenium | +114.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238% |
| Contains more Vitamin B5Vitamin B5 | +211.2% |
| Contains more Vitamin B6Vitamin B6 | +24.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1106.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +13.3% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 15µg | 42% |
| Iron | 3.33mg | 1.22mg | 26% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Copper | 0.251mg | 0.063mg | 21% |
| Fiber | 7.9g | 3.1g | 19% |
| Sodium | 2mg | 427mg | 18% |
| Manganese | 0.494mg | 0.174mg | 14% |
| Phosphorus | 180mg | 99mg | 12% |
| Saturated fat | 0.053g | 2.396g | 11% |
| Vitamin B1 | 0.169mg | 0.05mg | 10% |
| Vitamin B5 | 0.638mg | 0.205mg | 9% |
| Fats | 0.38g | 6.12g | 9% |
| Monounsaturated fat | 0.064g | 2.739g | 7% |
| Potassium | 369mg | 131mg | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Choline | 32.7mg | 6% | |
| Selenium | 2.8µg | 6µg | 6% |
| Protein | 9.02g | 6.28g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B3 | 1.06mg | 1.59mg | 3% |
| Vitamin B6 | 0.178mg | 0.143mg | 3% |
| Magnesium | 36mg | 22mg | 3% |
| Polyunsaturated fat | 0.175g | 0.688g | 3% |
| Zinc | 1.27mg | 1.48mg | 2% |
| Calories | 116kcal | 153kcal | 2% |
| Vitamin K | 1.7µg | 1% | |
| Vitamin B2 | 0.073mg | 0.08mg | 1% |
| Vitamin E | 0.11mg | 0mg | 1% |
| Calcium | 19mg | 29mg | 1% |
| Carbs | 20.13g | 18.12g | 1% |
| Vitamin C | 1.5mg | 1.7mg | 0% |
| Net carbs | 12.23g | 15.02g | N/A |
| Sugar | 1.8g | 0.99g | N/A |
| Tryptophan | 0.081mg | 0.052mg | 0% |
| Threonine | 0.323mg | 0.239mg | 0% |
| Isoleucine | 0.39mg | 0.271mg | 0% |
| Leucine | 0.654mg | 0.568mg | 0% |
| Lysine | 0.63mg | 0.427mg | 0% |
| Methionine | 0.077mg | 0.15mg | 0% |
| Phenylalanine | 0.445mg | 0.275mg | 0% |
| Valine | 0.448mg | 0.318mg | 0% |
| Histidine | 0.254mg | 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 | +43.6% |
| Contains more FatsFats | +1510.5% |
| Contains more OtherOther | +66.3% |
~equal in
Carbs
~18.12g
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +4179.7% |
| Contains more Poly. FatPolyunsaturated fat | +293.1% |
