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Salisbury steak vs. Tamale — In-Depth Nutrition Comparison

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How are salisbury steak and tamale different?

  • Salisbury steak is richer in monounsaturated fat and polyunsaturated fat, while tamale is higher in fiber, zinc, and vitamin B12.
  • Salisbury steak contains 2 times more polyunsaturated fat than tamale. Salisbury steak contains 1.483g of polyunsaturated fat, while tamale contains 0.688g.
  • Tamale is lower in cholesterol.

Salisbury steak with gravy, frozen and Tamales (Navajo) types were used in this article.

Infographic

Salisbury steak 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 12% 14% 13% 36% 28% 20% 54% 66% 23% 41%
Tamale
4
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 +62.1%
Contains more CopperCopper +31.7%
Contains more PhosphorusPhosphorus +28.3%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +29.4%
Contains more IronIron +28.4%
Contains more ZincZinc +97.3%
Contains less SodiumSodium -16.1%
~equal in Potassium ~131mg
~equal in Manganese ~0.174mg

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 0% 0.67% 4.6% 0% 15% 27% 25% 12% 30% 51% 4.3% 9.8% 26%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +20.5%
Contains more Vitamin B12Vitamin B12 +31.7%
Contains more FolateFolate +15.4%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.205mg
~equal in Vitamin B6 ~0.143mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 10% 7% 74%
Protein: 6.98 g
Fats: 10.47 g
Carbs: 6.78 g
Water: 74.19 g
Other: 1.58 g
Tamale
1
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 FatsFats +71.1%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +167.3%
~equal in Protein ~6.28g
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 47% 14%
Saturated fat: Sat. Fat 3.982 g
Monounsaturated fat: Mono. Fat 4.798 g
Polyunsaturated fat: Poly. Fat 1.483 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 more Mono. FatMonounsaturated fat +75.2%
Contains more Poly. FatPolyunsaturated fat +115.6%
Contains less Sat. FatSaturated fat -39.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
91% 9%
Starch: 2.53 g
Sucrose: 0 g
Glucose: 0.26 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 GlucoseGlucose +23.8%
Contains more StarchStarch +385%
Contains more SucroseSucrose +∞%
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.
Salisbury steak Tamale
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salisbury steak Tamale DV% diff.
Choline 46.8mg 9%
Fiber 1g 3.1g 8%
Fats 10.47g 6.12g 7%
Zinc 0.75mg 1.48mg 7%
Saturated fat 3.982g 2.396g 7%
Monounsaturated fat 4.798g 2.739g 5%
Vitamin B12 0.41µg 0.54µg 5%
Cholesterol 33mg 17mg 5%
Polyunsaturated fat 1.483g 0.688g 5%
Sodium 509mg 427mg 4%
Starch 2.53g 12.27g 4%
Phosphorus 127mg 99mg 4%
Carbs 6.78g 18.12g 4%
Iron 0.95mg 1.22mg 3%
Selenium 7.5µg 6µg 3%
Vitamin B2 0.118mg 0.08mg 3%
Copper 0.083mg 0.063mg 2%
Vitamin C 0mg 1.7mg 2%
Calcium 47mg 29mg 2%
Vitamin E 0.23mg 0mg 2%
Vitamin B3 1.32mg 1.59mg 2%
Protein 6.98g 6.28g 1%
Magnesium 17mg 22mg 1%
Folate 13µg 15µg 1%
Vitamin K 1.7µg 1%
Vitamin B1 0.059mg 0.05mg 1%
Vitamin B6 0.131mg 0.143mg 1%
Calories 149kcal 153kcal 0%
Net carbs 5.78g 15.02g N/A
Vitamin D 1IU 0%
Potassium 144mg 131mg 0%
Sugar 0.26g 0.99g N/A
Vitamin A 2µg 0µg 0%
Manganese 0.174mg 0.174mg 0%
Vitamin B5 0.203mg 0.205mg 0%
Trans fat 0.284g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0g 0.17g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.057g 0.029g N/A
Omega-3 - DPA 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.012g N/A
Omega-6 - Eicosadienoic acid 0.03g 0g N/A
Omega-6 - Linoleic acid 1.252g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salisbury steak 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
16%
Salisbury steak
15%
Tamale
Minerals Daily Need Coverage Score
31%
Salisbury steak
30%
Tamale

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 82mg)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 1.586g)
Which food is lower in Sugar?
Salisbury steak
Salisbury steak is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Salisbury steak
Salisbury steak is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Salisbury steak
Salisbury steak is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Salisbury steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168965/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.