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Mandarin orange vs. Tamale — In-Depth Nutrition Comparison

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A recap on differences between mandarin oranges and tamale

  • Mandarin oranges are higher in vitamin C and vitamin A, yet tamale is higher in vitamin B12, iron, zinc, phosphorus, selenium, and vitamin B3.
  • Mandarin oranges cover your daily vitamin C needs 28% more than tamale.
  • The amount of saturated fat in mandarin oranges is lower.
  • The glycemic index of mandarin oranges is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Tamales (Navajo).

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Tamale
7
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 +27.6%
Contains more PotassiumPotassium +26.7%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +713.3%
Contains more CopperCopper +50%
Contains more ZincZinc +2014.3%
Contains more PhosphorusPhosphorus +395%
Contains more ManganeseManganese +346.2%
Contains more SeleniumSelenium +5900%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 +1470.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +322.9%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.205mg
~equal in Vitamin K ~µg
~equal in Folate ~15µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 +25.1%
Contains more ProteinProtein +675.3%
Contains more FatsFats +1874.2%
Contains more CarbsCarbs +35.8%
Contains more OtherOther +273%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 -98.4%
Contains more Mono. FatMonounsaturated fat +4465%
Contains more Poly. FatPolyunsaturated fat +958.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tamale
2
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 SucroseSucrose +1412.5%
Contains more GlucoseGlucose +914.3%
Contains more FructoseFructose +1311.8%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Tamale
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mandarin orange Tamale DV% diff.
Vitamin C 26.7mg 1.7mg 28%
Vitamin B12 0µg 0.54µg 23%
Sodium 2mg 427mg 18%
Zinc 0.07mg 1.48mg 13%
Iron 0.15mg 1.22mg 13%
Protein 0.81g 6.28g 11%
Selenium 0.1µg 6µg 11%
Saturated fat 0.039g 2.396g 11%
Phosphorus 20mg 99mg 11%
Fats 0.31g 6.12g 9%
Vitamin B3 0.376mg 1.59mg 8%
Monounsaturated fat 0.06g 2.739g 7%
Cholesterol 0mg 17mg 6%
Manganese 0.039mg 0.174mg 6%
Calories 53kcal 153kcal 5%
Starch 0g 12.27g 5%
Vitamin B6 0.078mg 0.143mg 5%
Fiber 1.8g 3.1g 5%
Vitamin A 34µg 0µg 4%
Polyunsaturated fat 0.065g 0.688g 4%
Vitamin B2 0.036mg 0.08mg 3%
Fructose 2.4g 0.17g 3%
Choline 10.2mg 2%
Magnesium 12mg 22mg 2%
Carbs 13.34g 18.12g 2%
Copper 0.042mg 0.063mg 2%
Vitamin B1 0.058mg 0.05mg 1%
Vitamin E 0.2mg 0mg 1%
Potassium 166mg 131mg 1%
Calcium 37mg 29mg 1%
Net carbs 11.54g 15.02g N/A
Sugar 10.58g 0.99g N/A
Vitamin B5 0.216mg 0.205mg 0%
Folate 16µg 15µg 0%
Tryptophan 0.002mg 0.052mg 0%
Threonine 0.016mg 0.239mg 0%
Isoleucine 0.017mg 0.271mg 0%
Leucine 0.028mg 0.568mg 0%
Lysine 0.032mg 0.427mg 0%
Methionine 0.002mg 0.15mg 0%
Phenylalanine 0.018mg 0.275mg 0%
Valine 0.021mg 0.318mg 0%
Histidine 0.011mg 0.196mg 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Mandarin orange
15%
Tamale
Minerals Daily Need Coverage Score
7%
Mandarin orange
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 9.59g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.4)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 2.357g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.