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  6. Rutabagas vs. Tamale

Rutabagas vs. Tamale — In-Depth Nutrition Comparison

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Important differences between Rutabagas and Tamale

  • Rutabagas have more Vitamin C, however, Tamale have more Vitamin B12, Zinc, Iron, Selenium, Phosphorus, and Vitamin B3.
  • Rutabagas' daily need coverage for Vitamin C is 26% more.
  • Rutabagas are lower in Sodium.

The food varieties used in the comparison are Rutabagas, raw and Tamales (Navajo).

Infographic

Rutabagas vs Tamale infographic
Infographic link

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.
Rutabagas
Rutabagas
3
:
7
Tamale
Tamale
Contains more Calcium +48.3%
Contains more Potassium +132.8%
Contains less Sodium -97.2%
Contains more Iron +177.3%
Contains more Phosphorus +86.8%
Contains more Zinc +516.7%
Contains more Copper +96.9%
Contains more Manganese +32.8%
Contains more Selenium +757.1%
Equal in Magnesium - 22
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +48.3%
Contains more Potassium +132.8%
Contains less Sodium -97.2%
Contains more Iron +177.3%
Contains more Phosphorus +86.8%
Contains more Zinc +516.7%
Contains more Copper +96.9%
Contains more Manganese +32.8%
Contains more Selenium +757.1%
Equal in Magnesium - 22

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.
Rutabagas
Rutabagas
7
:
5
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1370.6%
Contains more Vitamin B1 +80%
Contains more Folate +40%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +127.1%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +43%
Contains more Vitamin B12 +∞%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1370.6%
Contains more Vitamin B1 +80%
Contains more Folate +40%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +127.1%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +43%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
4
Tamale
Tamale
Contains more Water +31.3%
Contains more Protein +481.5%
Contains more Fats +3725%
Contains more Carbs +110.2%
Contains more Other +94.4%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Tamale
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 Water +31.3%
Contains more Protein +481.5%
Contains more Fats +3725%
Contains more Carbs +110.2%
Contains more Other +94.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Tamale
Tamale
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +10856%
Contains more Polyunsaturated fat +681.8%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +10856%
Contains more Polyunsaturated fat +681.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
2
Tamale
Tamale
Contains more Sucrose +32.5%
Contains more Glucose +995.2%
Contains more Fructose +847.1%
Contains more Starch +2967.5%
Contains more Maltose +1000%
Rutabagas
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Tamale
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 Sucrose +32.5%
Contains more Glucose +995.2%
Contains more Fructose +847.1%
Contains more Starch +2967.5%
Contains more Maltose +1000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Tamale Opinion
Net carbs 6.32g 15.02g Tamale
Protein 1.08g 6.28g Tamale
Fats 0.16g 6.12g Tamale
Carbs 8.62g 18.12g Tamale
Calories 37kcal 153kcal Tamale
Starch 0.4g 12.27g Tamale
Fructose 1.61g 0.17g Rutabagas
Sugar 4.46g 0.99g Tamale
Fiber 2.3g 3.1g Tamale
Calcium 43mg 29mg Rutabagas
Iron 0.44mg 1.22mg Tamale
Magnesium 20mg 22mg Tamale
Phosphorus 53mg 99mg Tamale
Potassium 305mg 131mg Rutabagas
Sodium 12mg 427mg Rutabagas
Zinc 0.24mg 1.48mg Tamale
Copper 0.032mg 0.063mg Tamale
Manganese 0.131mg 0.174mg Tamale
Selenium 0.7µg 6µg Tamale
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0mg Rutabagas
Vitamin C 25mg 1.7mg Rutabagas
Vitamin B1 0.09mg 0.05mg Rutabagas
Vitamin B2 0.04mg 0.08mg Tamale
Vitamin B3 0.7mg 1.59mg Tamale
Vitamin B5 0.16mg 0.205mg Tamale
Vitamin B6 0.1mg 0.143mg Tamale
Folate 21µg 15µg Rutabagas
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 0.3µg Rutabagas
Tryptophan 0.052mg Tamale
Threonine 0.239mg Tamale
Isoleucine 0.271mg Tamale
Leucine 0.568mg Tamale
Lysine 0.427mg Tamale
Methionine 0.15mg Tamale
Phenylalanine 0.275mg Tamale
Valine 0.318mg Tamale
Histidine 0.196mg Tamale
Cholesterol 0mg 17mg Rutabagas
Saturated Fat 0.027g 2.396g Rutabagas
Monounsaturated Fat 0.025g 2.739g Tamale
Polyunsaturated fat 0.088g 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Rutabagas
16%
Tamale
Minerals Daily Need Coverage Score
13%
Rutabagas
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.47g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.5)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 415mg)
Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 2.369g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 10)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.