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  6. Liver vs. Tamale

Liver vs. Tamale — In-Depth Nutrition Comparison

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How are Liver and Tamale different?

  • Liver is higher than Tamale in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Copper, Zinc, and Vitamin B3.
  • Liver covers your daily need of Vitamin B12 755% more than Tamale.
  • Tamale is lower in Cholesterol.

Pork, fresh, variety meats and by-products, liver, cooked, braised and Tamales (Navajo) types were used in this article.

Infographic

Liver 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.
Liver
Liver
8
:
2
Tamale
Tamale
Contains more Iron +1368.9%
Contains more Phosphorus +143.4%
Contains more Potassium +14.5%
Contains less Sodium -88.5%
Contains more Zinc +354.1%
Contains more Copper +906.3%
Contains more Manganese +72.4%
Contains more Selenium +1025%
Contains more Calcium +190%
Contains more Magnesium +57.1%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Iron +1368.9%
Contains more Phosphorus +143.4%
Contains more Potassium +14.5%
Contains less Sodium -88.5%
Contains more Zinc +354.1%
Contains more Copper +906.3%
Contains more Manganese +72.4%
Contains more Selenium +1025%
Contains more Calcium +190%
Contains more Magnesium +57.1%

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.
Liver
Liver
9
:
1
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin C +1288.2%
Contains more Vitamin B1 +416%
Contains more Vitamin B2 +2645%
Contains more Vitamin B3 +430.5%
Contains more Vitamin B5 +2228.8%
Contains more Vitamin B6 +298.6%
Contains more Folate +986.7%
Contains more Vitamin B12 +3357.4%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 C +1288.2%
Contains more Vitamin B1 +416%
Contains more Vitamin B2 +2645%
Contains more Vitamin B3 +430.5%
Contains more Vitamin B5 +2228.8%
Contains more Vitamin B6 +298.6%
Contains more Folate +986.7%
Contains more Vitamin B12 +3357.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
2
:
3
Tamale
Tamale
Contains more Protein +314.3%
Contains more Fats +39.1%
Contains more Carbs +381.9%
Equal in Water - 68.1
Equal in Other - 1.38
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +314.3%
Contains more Fats +39.1%
Contains more Carbs +381.9%
Equal in Water - 68.1
Equal in Other - 1.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Tamale
Tamale
Contains less Saturated Fat -41.2%
Contains more Polyunsaturated fat +52.6%
Contains more Monounsaturated Fat +334.8%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -41.2%
Contains more Polyunsaturated fat +52.6%
Contains more Monounsaturated Fat +334.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Tamale Opinion
Net carbs 3.76g 15.02g Tamale
Protein 26.02g 6.28g Liver
Fats 4.4g 6.12g Tamale
Carbs 3.76g 18.12g Tamale
Calories 165kcal 153kcal Liver
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Liver
Fiber 0g 3.1g Tamale
Calcium 10mg 29mg Tamale
Iron 17.92mg 1.22mg Liver
Magnesium 14mg 22mg Tamale
Phosphorus 241mg 99mg Liver
Potassium 150mg 131mg Liver
Sodium 49mg 427mg Liver
Zinc 6.72mg 1.48mg Liver
Copper 0.634mg 0.063mg Liver
Manganese 0.3mg 0.174mg Liver
Selenium 67.5µg 6µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin C 23.6mg 1.7mg Liver
Vitamin B1 0.258mg 0.05mg Liver
Vitamin B2 2.196mg 0.08mg Liver
Vitamin B3 8.435mg 1.59mg Liver
Vitamin B5 4.774mg 0.205mg Liver
Vitamin B6 0.57mg 0.143mg Liver
Folate 163µg 15µg Liver
Vitamin B12 18.67µg 0.54µg Liver
Tryptophan 0.366mg 0.052mg Liver
Threonine 1.107mg 0.239mg Liver
Isoleucine 1.32mg 0.271mg Liver
Leucine 2.319mg 0.568mg Liver
Lysine 2.007mg 0.427mg Liver
Methionine 0.645mg 0.15mg Liver
Phenylalanine 1.274mg 0.275mg Liver
Valine 1.607mg 0.318mg Liver
Histidine 0.708mg 0.196mg Liver
Cholesterol 355mg 17mg Tamale
Saturated Fat 1.41g 2.396g Liver
Omega-3 - DHA 0.03g Liver
Omega-3 - DPA 0.04g Liver
Monounsaturated Fat 0.63g 2.739g Tamale
Polyunsaturated fat 1.05g 0.688g Liver
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
397%
Liver
16%
Tamale
Minerals Daily Need Coverage Score
161%
Liver
30%
Tamale

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 338mg)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 378mg)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 0.986g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.