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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

Quinoa vs Tamale 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.
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Tamale
3
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 +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.
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Tamale
5
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 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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Tamale
3
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 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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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 -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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tamale
4
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 +43.7%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Tamale 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
15%
Tamale
Minerals Daily Need Coverage Score
38%
Quinoa
30%
Tamale

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 2.165g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 29)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.