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Hazelnut vs. Tamale — In-Depth Nutrition Comparison

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What are the differences between hazelnut and tamale?

  • Hazelnut is richer than tamale in manganese, copper, vitamin E, vitamin B1, iron, magnesium, vitamin B6, phosphorus, fiber, and folate.
  • Hazelnut's daily need coverage for manganese is 261% more.
  • The glycemic index of hazelnut is lower.

We used Nuts, hazelnuts or filberts and Tamales (Navajo) types in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Tamale
1
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 MagnesiumMagnesium +640.9%
Contains more CalciumCalcium +293.1%
Contains more PotassiumPotassium +419.1%
Contains more IronIron +285.2%
Contains more CopperCopper +2638.1%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +192.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3448.9%
Contains more SeleniumSelenium +150%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Tamale
1
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 +270.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1186%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B3Vitamin B3 +13.2%
Contains more Vitamin B5Vitamin B5 +347.8%
Contains more Vitamin B6Vitamin B6 +293.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +653.3%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Tamale
2
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 ProteinProtein +138.1%
Contains more FatsFats +892.6%
Contains more OtherOther +65.9%
Contains more WaterWater +1182.5%
~equal in Carbs ~18.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +1566.7%
Contains more Poly. FatPolyunsaturated fat +1051.2%
Contains less Sat. FatSaturated fat -46.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tamale
4
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 +950%
Contains more StarchStarch +2456.3%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +142.9%
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.
Hazelnut Tamale
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Hazelnut Tamale DV% diff.
Manganese 6.175mg 0.174mg 261%
Copper 1.725mg 0.063mg 185%
Monounsaturated fat 45.652g 2.739g 107%
Vitamin E 15.03mg 0mg 100%
Fats 60.75g 6.12g 84%
Vitamin B1 0.643mg 0.05mg 49%
Polyunsaturated fat 7.92g 0.688g 48%
Iron 4.7mg 1.22mg 44%
Magnesium 163mg 22mg 34%
Vitamin B6 0.563mg 0.143mg 32%
Phosphorus 290mg 99mg 27%
Fiber 9.7g 3.1g 26%
Folate 113µg 15µg 25%
Calories 628kcal 153kcal 24%
Vitamin B12 0µg 0.54µg 23%
Sodium 0mg 427mg 19%
Protein 14.95g 6.28g 17%
Potassium 680mg 131mg 16%
Vitamin B5 0.918mg 0.205mg 14%
Vitamin K 14.2µg 12%
Saturated fat 4.464g 2.396g 9%
Zinc 2.45mg 1.48mg 9%
Calcium 114mg 29mg 9%
Choline 45.6mg 8%
Selenium 2.4µg 6µg 7%
Cholesterol 0mg 17mg 6%
Vitamin C 6.3mg 1.7mg 5%
Starch 0.48g 12.27g 5%
Vitamin B2 0.113mg 0.08mg 3%
Vitamin B3 1.8mg 1.59mg 1%
Net carbs 7g 15.02g N/A
Carbs 16.7g 18.12g 0%
Sugar 4.34g 0.99g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.052mg 0%
Threonine 0.497mg 0.239mg 0%
Isoleucine 0.545mg 0.271mg 0%
Leucine 1.063mg 0.568mg 0%
Lysine 0.42mg 0.427mg 0%
Methionine 0.221mg 0.15mg 0%
Phenylalanine 0.663mg 0.275mg 0%
Valine 0.701mg 0.318mg 0%
Histidine 0.432mg 0.196mg 0%
Fructose 0.07g 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
Hazelnut 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
67%
Hazelnut
15%
Tamale
Minerals Daily Need Coverage Score
197%
Hazelnut
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.35g)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 2.068g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $3.2)
Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 427mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.