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Lettuce vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between lettuce and tamale

  • Lettuce has more vitamin A and vitamin C; however, tamale is richer in vitamin B12, zinc, phosphorus, selenium, vitamin B3, and fiber.
  • Lettuce covers your daily vitamin A needs 148% more than tamale.
  • Tamale has 5 times less vitamin C than lettuce. Lettuce has 9.2mg of vitamin C, while tamale has 1.7mg.
  • Lettuce contains less sodium.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of lettuce is 32.

Specific food types used in this comparison are Lettuce, green leaf, raw and Tamales (Navajo).

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Tamale
6
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 +24.1%
Contains more PotassiumPotassium +48.1%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +43.7%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +41.9%
Contains more CopperCopper +117.2%
Contains more ZincZinc +722.2%
Contains more PhosphorusPhosphorus +241.4%
Contains more SeleniumSelenium +900%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Tamale
4
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 +441.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +153.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +324%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.08mg

All nutrients comparison - raw data values

Nutrient Lettuce Tamale DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 0µg 41%
Vitamin B12 0µg 0.54µg 23%
Sodium 28mg 427mg 17%
Zinc 0.18mg 1.48mg 12%
Saturated fat 0.02g 2.396g 11%
Protein 1.36g 6.28g 10%
Selenium 0.6µg 6µg 10%
Phosphorus 29mg 99mg 10%
Fats 0.15g 6.12g 9%
Vitamin B3 0.375mg 1.59mg 8%
Vitamin C 9.2mg 1.7mg 8%
Calories 15kcal 153kcal 7%
Monounsaturated fat 0.006g 2.739g 7%
Fiber 1.3g 3.1g 7%
Folate 38µg 15µg 6%
Cholesterol 0mg 17mg 6%
Starch 0g 12.27g 5%
Iron 0.86mg 1.22mg 5%
Carbs 2.87g 18.12g 5%
Copper 0.029mg 0.063mg 4%
Vitamin B6 0.09mg 0.143mg 4%
Polyunsaturated fat 0.082g 0.688g 4%
Manganese 0.25mg 0.174mg 3%
Choline 13.6mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Magnesium 13mg 22mg 2%
Potassium 194mg 131mg 2%
Vitamin B5 0.134mg 0.205mg 1%
Vitamin E 0.22mg 0mg 1%
Calcium 36mg 29mg 1%
Net carbs 1.57g 15.02g N/A
Sugar 0.78g 0.99g N/A
Vitamin B2 0.08mg 0.08mg 0%
Tryptophan 0.009mg 0.052mg 0%
Threonine 0.059mg 0.239mg 0%
Isoleucine 0.084mg 0.271mg 0%
Leucine 0.079mg 0.568mg 0%
Lysine 0.084mg 0.427mg 0%
Methionine 0.016mg 0.15mg 0%
Phenylalanine 0.055mg 0.275mg 0%
Valine 0.07mg 0.318mg 0%
Histidine 0.022mg 0.196mg 0%
Fructose 0.43g 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Tamale
4
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 WaterWater +39.5%
Contains more ProteinProtein +361.8%
Contains more FatsFats +3980%
Contains more CarbsCarbs +531.4%
Contains more OtherOther +115.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
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 -99.2%
Contains more Mono. FatMonounsaturated fat +45550%
Contains more Poly. FatPolyunsaturated fat +739%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tamale
3
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Contains more GlucoseGlucose +71.4%
Contains more FructoseFructose +152.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.