Taco vs. Tamale — In-Depth Nutrition Comparison
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How are taco and tamale different?
- Taco has more vitamin B12, phosphorus, calcium, selenium, and monounsaturated fat than tamale.
- Daily need coverage for vitamin B12 for taco is 16% higher.
- Tamale has less saturated fat.
- Taco has a lower glycemic index (39) than tamale (82).
Fast foods, taco with beef, cheese, and lettuce, hard shell and Tamales (Navajo) are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +206.9% |
| Contains more PotassiumPotassium | +59.5% |
| Contains more CopperCopper | +22.2% |
| Contains more ZincZinc | +18.2% |
| Contains more PhosphorusPhosphorus | +79.8% |
| Contains more ManganeseManganese | +43.1% |
| Contains more SeleniumSelenium | +53.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +72.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +325% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +58.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.93µg | 0.54µg | 16% |
| Polyunsaturated fat | 3.042g | 0.688g | 16% |
| Vitamin K | 15.3µg | 13% | |
| Phosphorus | 178mg | 99mg | 11% |
| Fats | 12.7g | 6.12g | 10% |
| Saturated fat | 4.384g | 2.396g | 9% |
| Choline | 32mg | 6% | |
| Calcium | 89mg | 29mg | 6% |
| Selenium | 9.2µg | 6µg | 6% |
| Protein | 8.86g | 6.28g | 5% |
| Calories | 226kcal | 153kcal | 4% |
| Monounsaturated fat | 4.411g | 2.739g | 4% |
| Vitamin B6 | 0.09mg | 0.143mg | 4% |
| Vitamin E | 0.6mg | 0mg | 4% |
| Vitamin B5 | 0.205mg | 4% | |
| Cholesterol | 28mg | 17mg | 4% |
| Fiber | 3.9g | 3.1g | 3% |
| Manganese | 0.249mg | 0.174mg | 3% |
| Zinc | 1.75mg | 1.48mg | 2% |
| Copper | 0.077mg | 0.063mg | 2% |
| Vitamin A | 20µg | 0µg | 2% |
| Vitamin B2 | 0.06mg | 0.08mg | 2% |
| Potassium | 209mg | 131mg | 2% |
| Magnesium | 32mg | 22mg | 2% |
| Folate | 19µg | 15µg | 1% |
| Sodium | 397mg | 427mg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin C | 0.4mg | 1.7mg | 1% |
| Starch | 14.78g | 12.27g | 1% |
| Carbs | 19.85g | 18.12g | 1% |
| Vitamin D | 4IU | 1% | |
| Net carbs | 15.95g | 15.02g | N/A |
| Iron | 1.19mg | 1.22mg | 0% |
| Sugar | 0.9g | 0.99g | N/A |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| Vitamin B3 | 1.65mg | 1.59mg | 0% |
| Trans fat | 0.467g | 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 | 0.3g | 0.17g | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.166g | 0.029g | N/A |
| Omega-3 - DPA | 0.006g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 2.708g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41.1% |
| Contains more FatsFats | +107.5% |
| Contains more OtherOther | +13.8% |
| Contains more WaterWater | +19.4% |
~equal in
Carbs
~18.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +61% |
| Contains more Poly. FatPolyunsaturated fat | +342.2% |
| Contains less Sat. FatSaturated fat | -45.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +20.5% |
| Contains more FructoseFructose | +76.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.4g
~equal in
Glucose
~0.21g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
