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  6. Penne vs. Tamale

Penne vs. Tamale — In-Depth Nutrition Comparison

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Summary of differences between penne and tamale

  • Penne has more calcium; however, tamale is higher in iron and monounsaturated fat.
  • Penne has 3 times more calcium than tamale. While penne has 89mg of calcium, tamale has only 29mg.
  • Penne has less sodium.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Tamales (Navajo).

Infographic

Penne 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.
Penne
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Tamale
Tamale
5
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 +36.4%
Contains more CalciumCalcium +206.9%
Contains more PhosphorusPhosphorus +19.2%
Contains less SodiumSodium -41.9%
Contains more IronIron +52.5%
Contains more ZincZinc +34.5%
~equal in Potassium ~131mg

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.
Penne
Penne
0
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
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Penne Tamale DV% diff.
Vitamin B12 0.54µg 23%
Selenium 6µg 11%
Vitamin B6 0.143mg 11%
Vitamin B3 1.59mg 10%
Manganese 0.174mg 8%
Sodium 248mg 427mg 8%
Copper 0.063mg 7%
Vitamin B2 0.08mg 6%
Calcium 89mg 29mg 6%
Iron 0.8mg 1.22mg 5%
Starch 12.27g 5%
Folate 15µg 4%
Vitamin B5 0.205mg 4%
Monounsaturated fat 1g 2.739g 4%
Vitamin B1 0.05mg 4%
Zinc 1.1mg 1.48mg 3%
Phosphorus 118mg 99mg 3%
Fats 4g 6.12g 3%
Fiber 2.7g 3.1g 2%
Magnesium 30mg 22mg 2%
Cholesterol 12mg 17mg 2%
Vitamin C 0mg 1.7mg 2%
Polyunsaturated fat 0.4g 0.688g 2%
Calories 126kcal 153kcal 1%
Protein 5.7g 6.28g 1%
Carbs 16.8g 18.12g 0%
Net carbs 14.1g 15.02g N/A
Potassium 122mg 131mg 0%
Sugar 1.9g 0.99g N/A
Trans fat 0.2g N/A
Saturated fat 2.3g 2.396g 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
Penne
1
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Tamale
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 ProteinProtein +10.2%
Contains more FatsFats +53%
Contains more OtherOther +25.5%
~equal in Carbs ~18.12g
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Tamale
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 more Mono. FatMonounsaturated fat +173.9%
Contains more Poly. FatPolyunsaturated fat +72%
~equal in Saturated fat ~2.396g

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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. 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.