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  6. Spinach raw vs. Tamale

Spinach raw vs. Tamale — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Tamale

  • Spinach raw is richer in Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, Magnesium, Vitamin E , and Potassium, yet Tamale is richer in Vitamin B12.
  • Daily need coverage for Vitamin A RAE from Spinach raw is 52% higher.
  • Spinach raw contains less Sodium.

Food types used in this article are Spinach, raw and Tamales (Navajo).

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
7
:
3
Tamale
Tamale
Contains more Calcium +241.4%
Contains more Iron +122.1%
Contains more Magnesium +259.1%
Contains more Potassium +326%
Contains less Sodium -81.5%
Contains more Copper +106.3%
Contains more Manganese +415.5%
Contains more Phosphorus +102%
Contains more Zinc +179.2%
Contains more Selenium +500%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +241.4%
Contains more Iron +122.1%
Contains more Magnesium +259.1%
Contains more Potassium +326%
Contains less Sodium -81.5%
Contains more Copper +106.3%
Contains more Manganese +415.5%
Contains more Phosphorus +102%
Contains more Zinc +179.2%
Contains more Selenium +500%

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.
Spinach raw
Spinach raw
9
:
3
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1552.9%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B6 +36.4%
Contains more Folate +1193.3%
Contains more Vitamin B3 +119.6%
Contains more Vitamin B5 +215.4%
Contains more Vitamin B12 +∞%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +1552.9%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B6 +36.4%
Contains more Folate +1193.3%
Contains more Vitamin B3 +119.6%
Contains more Vitamin B5 +215.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Tamale
Tamale
Contains more Water +34.2%
Contains more Other +24.6%
Contains more Protein +119.6%
Contains more Fats +1469.2%
Contains more Carbs +399.2%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +34.2%
Contains more Other +24.6%
Contains more Protein +119.6%
Contains more Fats +1469.2%
Contains more Carbs +399.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Tamale
Tamale
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +27290%
Contains more Polyunsaturated fat +317%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +27290%
Contains more Polyunsaturated fat +317%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
5
Tamale
Tamale
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +471.4%
Contains more Glucose +90.9%
Contains more Fructose +13.3%
Contains more Maltose +∞%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +471.4%
Contains more Glucose +90.9%
Contains more Fructose +13.3%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Tamale
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Spinach raw Tamale Opinion
Net carbs 1.43g 15.02g Tamale
Protein 2.86g 6.28g Tamale
Fats 0.39g 6.12g Tamale
Carbs 3.63g 18.12g Tamale
Calories 23kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.15g 0.17g Tamale
Sugar 0.42g 0.99g Spinach raw
Fiber 2.2g 3.1g Tamale
Calcium 99mg 29mg Spinach raw
Iron 2.71mg 1.22mg Spinach raw
Magnesium 79mg 22mg Spinach raw
Phosphorus 49mg 99mg Tamale
Potassium 558mg 131mg Spinach raw
Sodium 79mg 427mg Spinach raw
Zinc 0.53mg 1.48mg Tamale
Copper 0.13mg 0.063mg Spinach raw
Manganese 0.897mg 0.174mg Spinach raw
Selenium 1µg 6µg Tamale
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0mg Spinach raw
Vitamin C 28.1mg 1.7mg Spinach raw
Vitamin B1 0.078mg 0.05mg Spinach raw
Vitamin B2 0.189mg 0.08mg Spinach raw
Vitamin B3 0.724mg 1.59mg Tamale
Vitamin B5 0.065mg 0.205mg Tamale
Vitamin B6 0.195mg 0.143mg Spinach raw
Folate 194µg 15µg Spinach raw
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.052mg Tamale
Threonine 0.122mg 0.239mg Tamale
Isoleucine 0.147mg 0.271mg Tamale
Leucine 0.223mg 0.568mg Tamale
Lysine 0.174mg 0.427mg Tamale
Methionine 0.053mg 0.15mg Tamale
Phenylalanine 0.129mg 0.275mg Tamale
Valine 0.161mg 0.318mg Tamale
Histidine 0.064mg 0.196mg Tamale
Cholesterol 0mg 17mg Spinach raw
Saturated Fat 0.063g 2.396g Spinach raw
Monounsaturated Fat 0.01g 2.739g Tamale
Polyunsaturated fat 0.165g 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
Spinach raw Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
16%
Tamale
Minerals Daily Need Coverage Score
45%
Spinach raw
30%
Tamale

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 348mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 2.333g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Spinach raw
Spinach raw 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.