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Savoy cabbage vs. Tamale — In-Depth Nutrition Comparison

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Differences between savoy cabbage and tamale

  • Savoy cabbage has more vitamin C, vitamin A, and folate, while tamale has more vitamin B12, zinc, iron, selenium, and phosphorus.
  • Savoy cabbage's daily need coverage for vitamin C is 33% higher.
  • The amount of sodium in savoy cabbage is lower.
  • Savoy cabbage has a lower glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of tamale is 82.

The food types used in this comparison are Cabbage, savoy, raw and Tamales (Navajo).

Infographic

Savoy 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +75.6%
Contains less SodiumSodium -93.4%
Contains more IronIron +205%
Contains more ZincZinc +448.1%
Contains more PhosphorusPhosphorus +135.7%
Contains more SeleniumSelenium +566.7%
~equal in Copper ~0.063mg
~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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Tamale
3
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 +1723.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +430%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.205mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +33.6%
Contains more ProteinProtein +214%
Contains more FatsFats +6020%
Contains more CarbsCarbs +197%
Contains more OtherOther +72.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -99.5%
Contains more Mono. FatMonounsaturated fat +39028.6%
Contains more Poly. FatPolyunsaturated fat +1304.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Savoy cabbage Tamale DV% diff.
Vitamin K 68.8µg 57%
Vitamin C 31mg 1.7mg 33%
Vitamin B12 0µg 0.54µg 23%
Sodium 28mg 427mg 17%
Folate 80µg 15µg 16%
Saturated fat 0.013g 2.396g 11%
Zinc 0.27mg 1.48mg 11%
Iron 0.4mg 1.22mg 10%
Fats 0.1g 6.12g 9%
Protein 2g 6.28g 9%
Selenium 0.9µg 6µg 9%
Phosphorus 42mg 99mg 8%
Vitamin B3 0.3mg 1.59mg 8%
Monounsaturated fat 0.007g 2.739g 7%
Vitamin A 50µg 0µg 6%
Calories 27kcal 153kcal 6%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Vitamin B6 0.19mg 0.143mg 4%
Carbs 6.1g 18.12g 4%
Polyunsaturated fat 0.049g 0.688g 4%
Vitamin B2 0.03mg 0.08mg 4%
Potassium 230mg 131mg 3%
Choline 12.3mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Calcium 35mg 29mg 1%
Vitamin E 0.17mg 0mg 1%
Magnesium 28mg 22mg 1%
Net carbs 3g 15.02g N/A
Sugar 2.27g 0.99g N/A
Fiber 3.1g 3.1g 0%
Copper 0.062mg 0.063mg 0%
Manganese 0.18mg 0.174mg 0%
Vitamin B5 0.187mg 0.205mg 0%
Tryptophan 0.02mg 0.052mg 0%
Threonine 0.069mg 0.239mg 0%
Isoleucine 0.101mg 0.271mg 0%
Leucine 0.103mg 0.568mg 0%
Lysine 0.094mg 0.427mg 0%
Methionine 0.02mg 0.15mg 0%
Phenylalanine 0.064mg 0.275mg 0%
Valine 0.085mg 0.318mg 0%
Histidine 0.041mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy 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
34%
Savoy cabbage
15%
Tamale
Minerals Daily Need Coverage Score
14%
Savoy cabbage
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.28g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Savoy cabbage
Savoy cabbage is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 399mg)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 2.383g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Savoy cabbage
Savoy cabbage is relatively richer in vitamins
Which food is richer in minerals?
?
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.