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Tamale vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between tamale and American cheese

  • Tamale has more fiber; however, American cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin A, and vitamin B2.
  • American cheese covers your daily calcium needs 102% more than tamale.
  • Tamale contains less sodium.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Tamales (Navajo) and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Tamale vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +93.7%
Contains more CopperCopper +37%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +324.4%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +3503.4%
Contains more ZincZinc +68.2%
Contains more PhosphorusPhosphorus +547.5%
Contains more SeleniumSelenium +236.7%
~equal in Potassium ~132mg

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.
Tamale
5
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +1992.1%
Contains more Vitamin B6Vitamin B6 +164.8%
Contains more FolateFolate +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +192.5%
Contains more Vitamin B5Vitamin B5 +96.6%
Contains more Vitamin B12Vitamin B12 +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +389.7%
Contains more WaterWater +71.9%
Contains more ProteinProtein +188.7%
Contains more FatsFats +419.4%
Contains more OtherOther +390.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +200.7%
Contains more Poly. FatPolyunsaturated fat +86.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
5
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
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale American cheese DV% diff.
Calcium 29mg 1045mg 102%
Phosphorus 99mg 641mg 77%
Saturated fat 2.396g 18.057g 71%
Sodium 427mg 1671mg 54%
Vitamin B12 0.54µg 1.5µg 40%
Fats 6.12g 31.79g 39%
Vitamin A 0µg 250µg 28%
Cholesterol 17mg 100mg 28%
Selenium 6µg 20.2µg 26%
Protein 6.28g 18.13g 24%
Monounsaturated fat 2.739g 8.236g 14%
Vitamin B2 0.08mg 0.234mg 12%
Fiber 3.1g 0g 12%
Calories 153kcal 371kcal 11%
Vitamin B3 1.59mg 0.076mg 9%
Zinc 1.48mg 2.49mg 9%
Choline 36.2mg 7%
Vitamin B6 0.143mg 0.054mg 7%
Iron 1.22mg 0.63mg 7%
Manganese 0.174mg 0.041mg 6%
Starch 12.27g 5%
Vitamin E 0mg 0.8mg 5%
Carbs 18.12g 3.7g 5%
Vitamin B5 0.205mg 0.403mg 4%
Polyunsaturated fat 0.688g 1.286g 4%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Copper 0.063mg 0.046mg 2%
Vitamin K 2.6µg 2%
Folate 15µg 8µg 2%
Vitamin C 1.7mg 0mg 2%
Magnesium 22mg 26mg 1%
Net carbs 15.02g 3.7g N/A
Potassium 131mg 132mg 0%
Sugar 0.99g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.052mg 0.232mg 0%
Threonine 0.239mg 0.772mg 0%
Isoleucine 0.271mg 0.938mg 0%
Leucine 0.568mg 1.716mg 0%
Lysine 0.427mg 1.516mg 0%
Methionine 0.15mg 0.475mg 0%
Phenylalanine 0.275mg 0.939mg 0%
Valine 0.318mg 1.187mg 0%
Histidine 0.196mg 0.546mg 0%
Fructose 0.17g 0g 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.029g 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale American cheese
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
15%
Tamale
33%
American cheese
Minerals Daily Need Coverage Score
30%
Tamale
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 83mg)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 1244mg)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 15.661g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 55)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.