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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, carbs, and protein, while tamale has more vitamin B12.
  • 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.
  • Popcorn has a lower glycemic index. The glycemic index of popcorn is 62, while the glycemic index of tamale is 82.

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

Infographic

Popcorn vs Tamale infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Tamale
Tamale
2
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 +554.5%
Contains more PotassiumPotassium +151.1%
Contains more IronIron +161.5%
Contains more CopperCopper +315.9%
Contains more ZincZinc +108.1%
Contains more PhosphorusPhosphorus +261.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +539.7%
Contains more CalciumCalcium +314.3%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Tamale
Tamale
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B3Vitamin B3 +45.2%
Contains more Vitamin B5Vitamin B5 +148.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +106.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B6 ~0.143mg

All nutrients comparison - raw data values

Nutrient Popcorn Tamale DV% diff.
Fiber 14.5g 3.1g 46%
Manganese 1.113mg 0.174mg 41%
Phosphorus 358mg 99mg 37%
Magnesium 144mg 22mg 29%
Iron 3.19mg 1.22mg 25%
Vitamin B12 0µg 0.54µg 23%
Copper 0.262mg 0.063mg 22%
Carbs 77.78g 18.12g 20%
Sodium 8mg 427mg 18%
Starch 54.4g 12.27g 17%
Zinc 3.08mg 1.48mg 15%
Protein 12.94g 6.28g 13%
Calories 387kcal 153kcal 12%
Selenium 0µg 6µg 11%
Polyunsaturated fat 2.318g 0.688g 11%
Saturated fat 0.637g 2.396g 8%
Cholesterol 0mg 17mg 6%
Potassium 329mg 131mg 6%
Vitamin B5 0.51mg 0.205mg 6%
Vitamin B1 0.104mg 0.05mg 5%
Vitamin B3 2.308mg 1.59mg 4%
Folate 31µg 15µg 4%
Choline 21.2mg 4%
Monounsaturated fat 0.95g 2.739g 4%
Fats 4.54g 6.12g 2%
Vitamin C 0mg 1.7mg 2%
Calcium 7mg 29mg 2%
Vitamin E 0.29mg 0mg 2%
Omega-3 (ALA) 0.029g 2%
Vitamin A 10µg 0µg 1%
Vitamin B6 0.157mg 0.143mg 1%
Vitamin K 1.2µg 1%
Protein per 100 calories 3.3g 4.1g N/A
Calories per 10 g protein 299kcal 244kcal N/A
Weight per 100 calories 26g 65g N/A
Unsaturated / Saturated Fat ratio 5.1 1.4 N/A
Net carbs 63.28g 15.02g N/A
Sugar 0.87g 0.99g N/A
Vitamin B2 0.083mg 0.08mg 0%
Tryptophan 0.085mg 0.052mg 0%
Threonine 0.452mg 0.239mg 0%
Isoleucine 0.431mg 0.271mg 0%
Leucine 1.473mg 0.568mg 0%
Lysine 0.338mg 0.427mg 0%
Methionine 0.252mg 0.15mg 0%
Phenylalanine 0.59mg 0.275mg 0%
Valine 0.607mg 0.318mg 0%
Histidine 0.367mg 0.196mg 0%
Fructose 0.07g 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +106.1%
Contains more CarbsCarbs +329.2%
Contains more FatsFats +34.8%
Contains more WaterWater +1951.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Tamale
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 less Sat. FatSaturated fat -73.4%
Contains more Poly. FatPolyunsaturated fat +236.9%
Contains more Mono. FatMonounsaturated fat +188.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Tamale
3
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 StarchStarch +343.4%
Contains more SucroseSucrose +80%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +142.9%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.