Onion vs. Tamale — In-Depth Nutrition Comparison
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How are onions and tamale different?
- Onions are higher in vitamin C; however, tamale is richer in vitamin B12, iron, zinc, phosphorus, selenium, and vitamin B3.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Onions contain 4 times more vitamin C than tamale. While onions contain 7.4mg of vitamin C, tamale contains only 1.7mg.
- Onions have less saturated fat.
- Onions have a lower glycemic index (15) than tamale (82).
Onions, raw and Tamales (Navajo) are the varieties used in this article.
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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.
| Contains more PotassiumPotassium | +11.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more CalciumCalcium | +26.1% |
| Contains more IronIron | +481% |
| Contains more CopperCopper | +61.5% |
| Contains more ZincZinc | +770.6% |
| Contains more PhosphorusPhosphorus | +241.4% |
| Contains more ManganeseManganese | +34.9% |
| Contains more SeleniumSelenium | +1100% |
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.
| Contains more Vitamin CVitamin C | +335.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +196.3% |
| Contains more Vitamin B3Vitamin B3 | +1270.7% |
| Contains more Vitamin B5Vitamin B5 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 4mg | 427mg | 18% |
| Iron | 0.21mg | 1.22mg | 13% |
| Zinc | 0.17mg | 1.48mg | 12% |
| Saturated fat | 0.042g | 2.396g | 11% |
| Selenium | 0.5µg | 6µg | 10% |
| Protein | 1.1g | 6.28g | 10% |
| Phosphorus | 29mg | 99mg | 10% |
| Fats | 0.1g | 6.12g | 9% |
| Vitamin B3 | 0.116mg | 1.59mg | 9% |
| Monounsaturated fat | 0.013g | 2.739g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Fiber | 1.7g | 3.1g | 6% |
| Vitamin C | 7.4mg | 1.7mg | 6% |
| Calories | 40kcal | 153kcal | 6% |
| Starch | 0g | 12.27g | 5% |
| Polyunsaturated fat | 0.017g | 0.688g | 4% |
| Vitamin B2 | 0.027mg | 0.08mg | 4% |
| Carbs | 9.34g | 18.12g | 3% |
| Copper | 0.039mg | 0.063mg | 3% |
| Magnesium | 10mg | 22mg | 3% |
| Manganese | 0.129mg | 0.174mg | 2% |
| Vitamin B5 | 0.123mg | 0.205mg | 2% |
| Vitamin B6 | 0.12mg | 0.143mg | 2% |
| Fructose | 1.29g | 0.17g | 1% |
| Calcium | 23mg | 29mg | 1% |
| Folate | 19µg | 15µg | 1% |
| Choline | 6.1mg | 1% | |
| Net carbs | 7.64g | 15.02g | N/A |
| Potassium | 146mg | 131mg | 0% |
| Sugar | 4.24g | 0.99g | N/A |
| Vitamin E | 0.02mg | 0mg | 0% |
| Vitamin B1 | 0.046mg | 0.05mg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.014mg | 0.052mg | 0% |
| Threonine | 0.021mg | 0.239mg | 0% |
| Isoleucine | 0.014mg | 0.271mg | 0% |
| Leucine | 0.025mg | 0.568mg | 0% |
| Lysine | 0.039mg | 0.427mg | 0% |
| Methionine | 0.002mg | 0.15mg | 0% |
| Phenylalanine | 0.025mg | 0.275mg | 0% |
| Valine | 0.021mg | 0.318mg | 0% |
| Histidine | 0.014mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +30.9% |
| Contains more ProteinProtein | +470.9% |
| Contains more FatsFats | +6020% |
| Contains more CarbsCarbs | +94% |
| Contains more OtherOther | +294.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +20969.2% |
| Contains more Poly. FatPolyunsaturated fat | +3947.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +147.5% |
| Contains more GlucoseGlucose | +838.1% |
| Contains more FructoseFructose | +658.8% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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