Quinoa vs. Tamale — In-Depth Nutrition Comparison
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The main differences between quinoa and tamale
- Quinoa is richer in manganese, copper, magnesium, phosphorus, and folate, yet tamale is richer in vitamin B12, vitamin B3, and selenium.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Quinoa contains 4 times more manganese than tamale. Quinoa contains 0.631mg of manganese, while tamale contains 0.174mg.
- Quinoa contains less saturated fat.
- Quinoa has a lower glycemic index than tamale.
Food types used in this article are Quinoa, cooked and Tamales (Navajo).
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.
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more IronIron | +22.1% |
| Contains more CopperCopper | +204.8% |
| Contains more PhosphorusPhosphorus | +53.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +262.6% |
| Contains more CalciumCalcium | +70.6% |
| Contains more ZincZinc | +35.8% |
| Contains more SeleniumSelenium | +114.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +285.9% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Manganese | 0.631mg | 0.174mg | 20% |
| Sodium | 7mg | 427mg | 18% |
| Copper | 0.192mg | 0.063mg | 14% |
| Saturated fat | 0.231g | 2.396g | 10% |
| Magnesium | 64mg | 22mg | 10% |
| Phosphorus | 152mg | 99mg | 8% |
| Folate | 42µg | 15µg | 7% |
| Vitamin B3 | 0.412mg | 1.59mg | 7% |
| Fats | 1.92g | 6.12g | 6% |
| Monounsaturated fat | 0.528g | 2.739g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Selenium | 2.8µg | 6µg | 6% |
| Vitamin B1 | 0.107mg | 0.05mg | 5% |
| Vitamin E | 0.63mg | 0mg | 4% |
| Protein | 4.4g | 6.28g | 4% |
| Vitamin B5 | 0.205mg | 4% | |
| Zinc | 1.09mg | 1.48mg | 4% |
| Choline | 23mg | 4% | |
| Iron | 1.49mg | 1.22mg | 3% |
| Polyunsaturated fat | 1.078g | 0.688g | 3% |
| Vitamin B6 | 0.123mg | 0.143mg | 2% |
| Calories | 120kcal | 153kcal | 2% |
| Vitamin B2 | 0.11mg | 0.08mg | 2% |
| Starch | 17.63g | 12.27g | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Fiber | 2.8g | 3.1g | 1% |
| Potassium | 172mg | 131mg | 1% |
| Calcium | 17mg | 29mg | 1% |
| Carbs | 21.3g | 18.12g | 1% |
| Net carbs | 18.5g | 15.02g | N/A |
| Sugar | 0.87g | 0.99g | N/A |
| Tryptophan | 0.052mg | 0.052mg | 0% |
| Threonine | 0.131mg | 0.239mg | 0% |
| Isoleucine | 0.157mg | 0.271mg | 0% |
| Leucine | 0.261mg | 0.568mg | 0% |
| Lysine | 0.239mg | 0.427mg | 0% |
| Methionine | 0.096mg | 0.15mg | 0% |
| Phenylalanine | 0.185mg | 0.275mg | 0% |
| Valine | 0.185mg | 0.318mg | 0% |
| Histidine | 0.127mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - DHA | 0.015g | N/A | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +17.5% |
| Contains more ProteinProtein | +42.7% |
| Contains more FatsFats | +218.8% |
| Contains more OtherOther | +79.2% |
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Poly. FatPolyunsaturated fat | +56.7% |
| Contains more Mono. FatMonounsaturated fat | +418.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +43.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
