Raisin vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between raisins and tamale
- Raisins are higher in copper, potassium, iron, and manganese, yet tamale is higher in vitamin B12, zinc, and selenium.
- Raisins cover your daily copper needs 28% more than tamale.
- Raisins contain 6 times more potassium than tamale. While raisins contain 749mg of potassium, tamale contains only 131mg.
- The amount of sodium in raisins is lower.
- The glycemic index of raisins is lower.
Food varieties used in this article are Raisins, seedless 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 | +45.5% |
| Contains more CalciumCalcium | +72.4% |
| Contains more PotassiumPotassium | +471.8% |
| Contains more IronIron | +54.1% |
| Contains more CopperCopper | +404.8% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +71.8% |
| Contains more ZincZinc | +572.7% |
| Contains more SeleniumSelenium | +900% |
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 CVitamin C | +35.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +112% |
| Contains more Vitamin B2Vitamin B2 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +21.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +107.6% |
| Contains more Vitamin B5Vitamin B5 | +115.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 0.17g | 37% |
| Copper | 0.318mg | 0.063mg | 28% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Carbs | 79.18g | 18.12g | 20% |
| Sodium | 11mg | 427mg | 18% |
| Potassium | 749mg | 131mg | 18% |
| Zinc | 0.22mg | 1.48mg | 11% |
| Saturated fat | 0.058g | 2.396g | 11% |
| Selenium | 0.6µg | 6µg | 10% |
| Fats | 0.46g | 6.12g | 9% |
| Iron | 1.88mg | 1.22mg | 8% |
| Monounsaturated fat | 0.051g | 2.739g | 7% |
| Calories | 299kcal | 153kcal | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Protein | 3.07g | 6.28g | 6% |
| Manganese | 0.299mg | 0.174mg | 5% |
| Vitamin B3 | 0.766mg | 1.59mg | 5% |
| Vitamin B1 | 0.106mg | 0.05mg | 5% |
| Starch | 2.7g | 12.27g | 4% |
| Polyunsaturated fat | 0.037g | 0.688g | 4% |
| Vitamin K | 3.5µg | 3% | |
| Folate | 5µg | 15µg | 3% |
| Vitamin B2 | 0.125mg | 0.08mg | 3% |
| Vitamin B6 | 0.174mg | 0.143mg | 2% |
| Fiber | 3.7g | 3.1g | 2% |
| Choline | 11.1mg | 2% | |
| Calcium | 50mg | 29mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Vitamin B5 | 0.095mg | 0.205mg | 2% |
| Vitamin E | 0.12mg | 0mg | 1% |
| Vitamin C | 2.3mg | 1.7mg | 1% |
| Net carbs | 75.48g | 15.02g | N/A |
| Sugar | 59.19g | 0.99g | N/A |
| Phosphorus | 101mg | 99mg | 0% |
| Tryptophan | 0.05mg | 0.052mg | 0% |
| Threonine | 0.077mg | 0.239mg | 0% |
| Isoleucine | 0.057mg | 0.271mg | 0% |
| Leucine | 0.096mg | 0.568mg | 0% |
| Lysine | 0.084mg | 0.427mg | 0% |
| Methionine | 0.021mg | 0.15mg | 0% |
| Phenylalanine | 0.065mg | 0.275mg | 0% |
| Valine | 0.083mg | 0.318mg | 0% |
| Histidine | 0.072mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +337% |
| Contains more OtherOther | +34.8% |
| Contains more ProteinProtein | +104.6% |
| Contains more FatsFats | +1230.4% |
| Contains more WaterWater | +341.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +5270.6% |
| Contains more Poly. FatPolyunsaturated fat | +1759.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +12.5% |
| Contains more GlucoseGlucose | +13114.3% |
| Contains more FructoseFructose | +17358.8% |
| Contains more StarchStarch | +354.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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