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Mustard oil vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between mustard oil and tamale

  • The amount of vitamin B12, iron, phosphorus, zinc, fiber, vitamin B6, selenium, and vitamin B3 in tamale is higher than in mustard oil.
  • Mustard oil covers your daily saturated fat needs 46% more than tamale.
  • Tamale contains less saturated fat.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of mustard oil is 0.

Specific food types used in this comparison are Oil, mustard and Tamales (Navajo).

Infographic

Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tamale
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tamale
8
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 +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +1534%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
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 +2060.9%
Contains more Poly. FatPolyunsaturated fat +2985.8%
Contains less Sat. FatSaturated fat -79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard oil Tamale DV% diff.
Fats 100g 6.12g 144%
Monounsaturated fat 59.187g 2.739g 141%
Polyunsaturated fat 21.23g 0.688g 137%
Saturated fat 11.582g 2.396g 42%
Calories 884kcal 153kcal 37%
Vitamin B12 0µg 0.54µg 23%
Sodium 0mg 427mg 19%
Iron 0mg 1.22mg 15%
Phosphorus 0mg 99mg 14%
Zinc 0mg 1.48mg 13%
Protein 0g 6.28g 13%
Fiber 0g 3.1g 12%
Selenium 0µg 6µg 11%
Vitamin B6 0mg 0.143mg 11%
Vitamin B3 0mg 1.59mg 10%
Manganese 0mg 0.174mg 8%
Copper 0mg 0.063mg 7%
Carbs 0g 18.12g 6%
Vitamin B2 0mg 0.08mg 6%
Cholesterol 17mg 6%
Starch 12.27g 5%
Magnesium 0mg 22mg 5%
Folate 0µg 15µg 4%
Vitamin B1 0mg 0.05mg 4%
Vitamin B5 0mg 0.205mg 4%
Potassium 0mg 131mg 4%
Calcium 0mg 29mg 3%
Vitamin C 0mg 1.7mg 2%
Net carbs 0g 15.02g N/A
Sugar 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
Mustard oil 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
0%
Mustard oil
15%
Tamale
Minerals Daily Need Coverage Score
0%
Mustard oil
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 9.186g)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 427mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 82)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.