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Parsnip vs. Tamale — In-Depth Nutrition Comparison

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A recap on differences between parsnip and tamale

  • Parsnip is higher in vitamin C, manganese, folate, vitamin E, and vitamin B5, yet tamale is higher in vitamin B12, zinc, and iron.
  • Tamale covers your daily vitamin B12 needs 23% more than parsnip.
  • The amount of sodium in parsnip is lower.
  • The glycemic index of tamale is lower.

Food varieties used in this article are Parsnips, raw and Tamales (Navajo).

Infographic

Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Tamale
4
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 +31.8%
Contains more CalciumCalcium +24.1%
Contains more PotassiumPotassium +186.3%
Contains more CopperCopper +90.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +221.8%
Contains more IronIron +106.8%
Contains more ZincZinc +150.8%
Contains more PhosphorusPhosphorus +39.4%
Contains more SeleniumSelenium +233.3%

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
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 +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +192.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +346.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +127.1%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 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 +16.8%
Contains more ProteinProtein +423.3%
Contains more FatsFats +1940%
Contains more OtherOther +40.8%
~equal in Carbs ~18.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 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 -97.9%
Contains more Mono. FatMonounsaturated fat +2345.5%
Contains more Poly. FatPolyunsaturated fat +1363.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsnip Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Vitamin K 22.5µg 19%
Sodium 10mg 427mg 18%
Vitamin C 17mg 1.7mg 17%
Manganese 0.56mg 0.174mg 17%
Folate 67µg 15µg 13%
Saturated fat 0.05g 2.396g 11%
Protein 1.2g 6.28g 10%
Vitamin E 1.49mg 0mg 10%
Fats 0.3g 6.12g 9%
Vitamin B5 0.6mg 0.205mg 8%
Zinc 0.59mg 1.48mg 8%
Selenium 1.8µg 6µg 8%
Iron 0.59mg 1.22mg 8%
Fiber 4.9g 3.1g 7%
Monounsaturated fat 0.112g 2.739g 7%
Potassium 375mg 131mg 7%
Copper 0.12mg 0.063mg 6%
Cholesterol 0mg 17mg 6%
Vitamin B3 0.7mg 1.59mg 6%
Starch 12.27g 5%
Phosphorus 71mg 99mg 4%
Vitamin B6 0.09mg 0.143mg 4%
Polyunsaturated fat 0.047g 0.688g 4%
Calories 75kcal 153kcal 4%
Vitamin B1 0.09mg 0.05mg 3%
Vitamin B2 0.05mg 0.08mg 2%
Magnesium 29mg 22mg 2%
Calcium 36mg 29mg 1%
Carbs 17.99g 18.12g 0%
Net carbs 13.09g 15.02g N/A
Sugar 4.8g 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
Parsnip 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
23%
Parsnip
15%
Tamale
Minerals Daily Need Coverage Score
26%
Parsnip
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.81g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Parsnip
Parsnip is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 417mg)
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 2.346g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.