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).
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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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
38%
30%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.165g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 29)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.