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Marinara sauce vs. Tamale — In-Depth Nutrition Comparison

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Summary of differences between marinara sauce and tamale

  • Marinara sauce has more vitamin E, vitamin B3, vitamin A, and potassium; however, tamale is higher in vitamin B12, zinc, phosphorus, and selenium.
  • Tamale covers your daily need for vitamin B12, 23% more than marinara sauce.
  • Marinara sauce has less saturated fat.

These are the specific foods used in this comparison Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Tamales (Navajo).

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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 PotassiumPotassium +143.5%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -93%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +56.4%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +191.2%
Contains more ManganeseManganese +27%
Contains more SeleniumSelenium +445.5%
~equal in Calcium ~29mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Tamale
5
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 +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +146.4%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.4%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Tamale
3
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 +28.3%
Contains more OtherOther +20.3%
Contains more ProteinProtein +345.4%
Contains more FatsFats +313.5%
Contains more CarbsCarbs +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 -92.9%
Contains more Mono. FatMonounsaturated fat +626.5%
Contains more Poly. FatPolyunsaturated fat +35.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Sodium 30mg 427mg 17%
Vitamin E 2.4mg 0mg 16%
Vitamin B3 3.917mg 1.59mg 15%
Vitamin K 13.9µg 12%
Zinc 0.2mg 1.48mg 12%
Protein 1.41g 6.28g 10%
Saturated fat 0.17g 2.396g 10%
Phosphorus 34mg 99mg 9%
Selenium 1.1µg 6µg 9%
Fats 1.48g 6.12g 7%
Potassium 319mg 131mg 6%
Iron 0.78mg 1.22mg 6%
Monounsaturated fat 0.377g 2.739g 6%
Cholesterol 2mg 17mg 5%
Fiber 1.8g 3.1g 5%
Starch 12.27g 5%
Calories 51kcal 153kcal 5%
Vitamin A 33µg 0µg 4%
Vitamin B5 0.205mg 4%
Carbs 8.06g 18.12g 3%
Choline 13.7mg 2%
Vitamin B6 0.173mg 0.143mg 2%
Vitamin B1 0.024mg 0.05mg 2%
Manganese 0.137mg 0.174mg 2%
Copper 0.081mg 0.063mg 2%
Vitamin B2 0.061mg 0.08mg 1%
Folate 13µg 15µg 1%
Magnesium 18mg 22mg 1%
Polyunsaturated fat 0.508g 0.688g 1%
Vitamin C 2mg 1.7mg 0%
Net carbs 6.26g 15.02g N/A
Calcium 27mg 29mg 0%
Sugar 5.5g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce 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
19%
Marinara sauce
15%
Tamale
Minerals Daily Need Coverage Score
15%
Marinara sauce
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 4.51g)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 2.226g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 82)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.