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Red cabbage vs. Tamale — In-Depth Nutrition Comparison

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How are red cabbage and tamale different?

  • Red cabbage is higher in vitamin C and vitamin A; however, tamale is richer in vitamin B12, zinc, phosphorus, selenium, and vitamin B3.
  • Daily need coverage for vitamin C for red cabbage is 61% higher.
  • Red cabbage has less sodium.
  • Red cabbage has a lower glycemic index (32) than tamale (82).

Cabbage, red, raw and Tamales (Navajo) are the varieties used in this article.

Infographic

Red cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Tamale
6
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 CalciumCalcium +55.2%
Contains more PotassiumPotassium +85.5%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +39.7%
Contains more MagnesiumMagnesium +37.5%
Contains more IronIron +52.5%
Contains more CopperCopper +270.6%
Contains more ZincZinc +572.7%
Contains more PhosphorusPhosphorus +230%
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.
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Tamale
4
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 CVitamin C +3252.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +280.4%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Tamale
4
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 WaterWater +32.7%
Contains more ProteinProtein +339.2%
Contains more FatsFats +3725%
Contains more CarbsCarbs +145.9%
Contains more OtherOther +112.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Tamale
2
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 -99.1%
Contains more Mono. FatMonounsaturated fat +22725%
Contains more Poly. FatPolyunsaturated fat +760%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tamale
2
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 SucroseSucrose +50%
Contains more GlucoseGlucose +728.6%
Contains more FructoseFructose +770.6%
Contains more StarchStarch +∞%
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.
Red cabbage Tamale
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Red cabbage Tamale DV% diff.
Vitamin C 57mg 1.7mg 61%
Vitamin K 38.2µg 32%
Vitamin B12 0µg 0.54µg 23%
Sodium 27mg 427mg 17%
Saturated fat 0.021g 2.396g 11%
Zinc 0.22mg 1.48mg 11%
Phosphorus 30mg 99mg 10%
Protein 1.43g 6.28g 10%
Selenium 0.6µg 6µg 10%
Fats 0.16g 6.12g 9%
Vitamin B3 0.418mg 1.59mg 7%
Monounsaturated fat 0.012g 2.739g 7%
Cholesterol 0mg 17mg 6%
Vitamin A 56µg 0µg 6%
Calories 31kcal 153kcal 6%
Starch 0g 12.27g 5%
Copper 0.017mg 0.063mg 5%
Iron 0.8mg 1.22mg 5%
Vitamin B6 0.209mg 0.143mg 5%
Carbs 7.37g 18.12g 4%
Polyunsaturated fat 0.08g 0.688g 4%
Fiber 2.1g 3.1g 4%
Manganese 0.243mg 0.174mg 3%
Potassium 243mg 131mg 3%
Choline 17.1mg 3%
Calcium 45mg 29mg 2%
Fructose 1.48g 0.17g 2%
Folate 18µg 15µg 1%
Vitamin B1 0.064mg 0.05mg 1%
Vitamin B5 0.147mg 0.205mg 1%
Vitamin B2 0.069mg 0.08mg 1%
Vitamin E 0.11mg 0mg 1%
Magnesium 16mg 22mg 1%
Net carbs 5.27g 15.02g N/A
Sugar 3.83g 0.99g N/A
Tryptophan 0.012mg 0.052mg 0%
Threonine 0.039mg 0.239mg 0%
Isoleucine 0.034mg 0.271mg 0%
Leucine 0.046mg 0.568mg 0%
Lysine 0.049mg 0.427mg 0%
Methionine 0.014mg 0.15mg 0%
Phenylalanine 0.036mg 0.275mg 0%
Valine 0.048mg 0.318mg 0%
Histidine 0.024mg 0.196mg 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red cabbage 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
33%
Red cabbage
15%
Tamale
Minerals Daily Need Coverage Score
14%
Red cabbage
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 2.84g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.3)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Red cabbage
Red cabbage is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 2.375g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Red cabbage
Red cabbage 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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.