Tamale vs. Béchamel sauce — In-Depth Nutrition Comparison
Compare
Important differences between tamale and béchamel sauce
- Tamale has more iron, fiber, vitamin B12, zinc, vitamin B3, vitamin B6, manganese, and copper; however, béchamel sauce has more calcium and vitamin B2.
- Tamale's daily need coverage for iron is 13% more.
- Tamale has 31 times more fiber than béchamel sauce. Tamale has 3.1g of fiber, while béchamel sauce has 0.1g.
The food varieties used in the comparison are Tamales (Navajo) and Sauce, homemade, white, thin.
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.
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more IronIron | +481% |
| Contains more CopperCopper | +384.6% |
| Contains more ZincZinc | +252.4% |
| Contains more ManganeseManganese | +625% |
| Contains more SeleniumSelenium | +81.8% |
| Contains more CalciumCalcium | +334.5% |
| Contains more PotassiumPotassium | +24.4% |
| Contains less SodiumSodium | -23.2% |
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 CVitamin C | +112.5% |
| Contains more Vitamin B3Vitamin B3 | +509.2% |
| Contains more Vitamin B6Vitamin B6 | +248.8% |
| Contains more Vitamin B12Vitamin B12 | +80% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +130% |
| Contains more Vitamin B5Vitamin B5 | +65.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
3.77 g
Fats:
6.73 g
Carbs:
7.4 g
Water:
80.66 g
Other:
1.44 g
| Contains more ProteinProtein | +66.6% |
| Contains more CarbsCarbs | +144.9% |
| Contains more WaterWater | +18.4% |
~equal in
Fats
~6.73g
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
2.152 g
Monounsaturated fat:
Mono. Fat
2.67 g
Polyunsaturated fat:
Poly. Fat
1.586 g
| Contains less Sat. FatSaturated fat | -10.2% |
| Contains more Poly. FatPolyunsaturated fat | +130.5% |
~equal in
Monounsaturated fat
~2.67g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.22mg | 0.21mg | 13% |
| Fiber | 3.1g | 0.1g | 12% |
| Calcium | 29mg | 126mg | 10% |
| Zinc | 1.48mg | 0.42mg | 10% |
| Vitamin B12 | 0.54µg | 0.3µg | 10% |
| Vitamin B2 | 0.08mg | 0.184mg | 8% |
| Vitamin A | 0µg | 73µg | 8% |
| Vitamin B3 | 1.59mg | 0.261mg | 8% |
| Vitamin B6 | 0.143mg | 0.041mg | 8% |
| Manganese | 0.174mg | 0.024mg | 7% |
| Vitamin D | 49IU | 6% | |
| Copper | 0.063mg | 0.013mg | 6% |
| Polyunsaturated fat | 0.688g | 1.586g | 6% |
| Vitamin D | 1.2µg | 6% | |
| Protein | 6.28g | 3.77g | 5% |
| Starch | 12.27g | 5% | |
| Selenium | 6µg | 3.3µg | 5% |
| Carbs | 18.12g | 7.4g | 4% |
| Sodium | 427mg | 328mg | 4% |
| Vitamin B5 | 0.205mg | 0.339mg | 3% |
| Cholesterol | 17mg | 8mg | 3% |
| Choline | 14.1mg | 3% | |
| Folate | 15µg | 9µg | 2% |
| Calories | 153kcal | 105kcal | 2% |
| Magnesium | 22mg | 15mg | 2% |
| Fats | 6.12g | 6.73g | 1% |
| Vitamin E | 0mg | 0.17mg | 1% |
| Potassium | 131mg | 163mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin C | 1.7mg | 0.8mg | 1% |
| Saturated fat | 2.396g | 2.152g | 1% |
| Net carbs | 15.02g | 7.3g | N/A |
| Sugar | 0.99g | 4.78g | N/A |
| Phosphorus | 99mg | 101mg | 0% |
| Vitamin B1 | 0.05mg | 0.055mg | 0% |
| Monounsaturated fat | 2.739g | 2.67g | 0% |
| Tryptophan | 0.052mg | 0.046mg | 0% |
| Threonine | 0.239mg | 0.147mg | 0% |
| Isoleucine | 0.271mg | 0.198mg | 0% |
| Leucine | 0.568mg | 0.32mg | 0% |
| Lysine | 0.427mg | 0.259mg | 0% |
| Methionine | 0.15mg | 0.082mg | 0% |
| Phenylalanine | 0.275mg | 0.157mg | 0% |
| Valine | 0.318mg | 0.219mg | 0% |
| Histidine | 0.196mg | 0.089mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
15%
Minerals Daily Need Coverage Score
30%
19%
Comparison summary
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 3.79g)
Which food is lower in Cholesterol?
Béchamel sauce is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Béchamel sauce contains less Sodium (difference - 99mg)
Which food is lower in Saturated fat?
Béchamel sauce is lower in Saturated fat (difference - 0.244g)
Which food is lower in glycemic index?
Béchamel sauce is lower in glycemic index (difference - 82)
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.