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  6. Popcorn vs. Tamale

Popcorn vs. Tamale — In-Depth Nutrition Comparison

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Differences between Popcorn and Tamale

  • Popcorn has more Fiber, Manganese, Phosphorus, Magnesium, Iron, Copper, and Zinc, while Tamale has more Vitamin B12, and Selenium.
  • Popcorn's daily need coverage for Fiber is 46% higher.
  • Tamale contains 7 times less Magnesium than Popcorn. Popcorn contains 144mg of Magnesium, while Tamale contains 22mg.
  • The amount of Sodium in Popcorn is lower.

The food types used in this comparison are Snacks, popcorn, air-popped and Tamales (Navajo).

Infographic

Popcorn 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.
Popcorn
Popcorn
8
:
2
Tamale
Tamale
Contains more Iron +161.5%
Contains more Magnesium +554.5%
Contains more Phosphorus +261.6%
Contains more Potassium +151.1%
Contains less Sodium -98.1%
Contains more Zinc +108.1%
Contains more Copper +315.9%
Contains more Manganese +539.7%
Contains more Calcium +314.3%
Contains more Selenium +∞%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Iron +161.5%
Contains more Magnesium +554.5%
Contains more Phosphorus +261.6%
Contains more Potassium +151.1%
Contains less Sodium -98.1%
Contains more Zinc +108.1%
Contains more Copper +315.9%
Contains more Manganese +539.7%
Contains more Calcium +314.3%
Contains more Selenium +∞%

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.
Popcorn
Popcorn
10
:
2
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +108%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B5 +148.8%
Contains more Folate +106.7%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B6 - 0.143
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +108%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B5 +148.8%
Contains more Folate +106.7%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.08
Equal in Vitamin B6 - 0.143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Popcorn
Popcorn
3
:
2
Tamale
Tamale
Contains more Protein +106.1%
Contains more Carbs +329.2%
Contains more Fats +34.8%
Contains more Water +1951.2%
Equal in Other - 1.38
Popcorn
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Tamale
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 Protein +106.1%
Contains more Carbs +329.2%
Contains more Fats +34.8%
Contains more Water +1951.2%
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Popcorn
Popcorn
2
:
1
Tamale
Tamale
Contains less Saturated Fat -73.4%
Contains more Polyunsaturated fat +236.9%
Contains more Monounsaturated Fat +188.3%
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -73.4%
Contains more Polyunsaturated fat +236.9%
Contains more Monounsaturated Fat +188.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Popcorn
Popcorn
2
:
3
Tamale
Tamale
Contains more Starch +343.4%
Contains more Sucrose +80%
Contains more Glucose +200%
Contains more Fructose +142.9%
Contains more Maltose +∞%
Popcorn
98%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tamale
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 Starch +343.4%
Contains more Sucrose +80%
Contains more Glucose +200%
Contains more Fructose +142.9%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Popcorn Tamale Opinion
Net carbs 63.28g 15.02g Popcorn
Protein 12.94g 6.28g Popcorn
Fats 4.54g 6.12g Tamale
Carbs 77.78g 18.12g Popcorn
Calories 387kcal 153kcal Popcorn
Starch 54.4g 12.27g Popcorn
Fructose 0.07g 0.17g Tamale
Sugar 0.87g 0.99g Popcorn
Fiber 14.5g 3.1g Popcorn
Calcium 7mg 29mg Tamale
Iron 3.19mg 1.22mg Popcorn
Magnesium 144mg 22mg Popcorn
Phosphorus 358mg 99mg Popcorn
Potassium 329mg 131mg Popcorn
Sodium 8mg 427mg Popcorn
Zinc 3.08mg 1.48mg Popcorn
Copper 0.262mg 0.063mg Popcorn
Manganese 1.113mg 0.174mg Popcorn
Selenium 0µg 6µg Tamale
Vitamin A 196IU 0IU Popcorn
Vitamin A RAE 10µg 0µg Popcorn
Vitamin E 0.29mg 0mg Popcorn
Vitamin C 0mg 1.7mg Tamale
Vitamin B1 0.104mg 0.05mg Popcorn
Vitamin B2 0.083mg 0.08mg Popcorn
Vitamin B3 2.308mg 1.59mg Popcorn
Vitamin B5 0.51mg 0.205mg Popcorn
Vitamin B6 0.157mg 0.143mg Popcorn
Folate 31µg 15µg Popcorn
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 1.2µg Popcorn
Tryptophan 0.085mg 0.052mg Popcorn
Threonine 0.452mg 0.239mg Popcorn
Isoleucine 0.431mg 0.271mg Popcorn
Leucine 1.473mg 0.568mg Popcorn
Lysine 0.338mg 0.427mg Tamale
Methionine 0.252mg 0.15mg Popcorn
Phenylalanine 0.59mg 0.275mg Popcorn
Valine 0.607mg 0.318mg Popcorn
Histidine 0.367mg 0.196mg Popcorn
Cholesterol 0mg 17mg Popcorn
Saturated Fat 0.637g 2.396g Popcorn
Monounsaturated Fat 0.95g 2.739g Tamale
Polyunsaturated fat 2.318g 0.688g Popcorn
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Popcorn
16%
Tamale
Minerals Daily Need Coverage Score
72%
Popcorn
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 419mg)
Which food is lower in Cholesterol?
Popcorn
Popcorn is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 1.759g)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is richer in vitamins?
Popcorn
Popcorn is relatively richer in vitamins
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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.