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Tamale vs. Bell pepper — In-Depth Nutrition Comparison

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Significant differences between tamale and bell peppers

  • Tamale has more vitamin B12, zinc, phosphorus, iron, selenium, and vitamin B3; however, bell peppers are richer in vitamin C and vitamin A.
  • Bell peppers cover your daily vitamin C needs 87% more than tamale.
  • Bell peppers contain less sodium.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of bell peppers is 32.

Specific food types used in this comparison are Tamales (Navajo) and Peppers, sweet, green, raw.

Infographic

Tamale vs Bell pepper 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
7
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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +190%
Contains more IronIron +258.8%
Contains more ZincZinc +1038.5%
Contains more PhosphorusPhosphorus +395%
Contains more ManganeseManganese +42.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +33.6%
Contains less SodiumSodium -99.3%
~equal in Copper ~0.066mg

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +231.3%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +4629.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14%
Contains more Vitamin B6Vitamin B6 +56.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +630.2%
Contains more FatsFats +3500%
Contains more CarbsCarbs +290.5%
Contains more OtherOther +213.6%
Contains more WaterWater +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +34137.5%
Contains more Poly. FatPolyunsaturated fat +1009.7%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
3
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
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +263.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +452.4%
Contains more FructoseFructose +558.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Bell pepper DV% diff.
Vitamin C 1.7mg 80.4mg 87%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 3mg 18%
Zinc 1.48mg 0.13mg 12%
Saturated fat 2.396g 0.058g 11%
Protein 6.28g 0.86g 11%
Selenium 6µg 0µg 11%
Phosphorus 99mg 20mg 11%
Iron 1.22mg 0.34mg 11%
Fats 6.12g 0.17g 9%
Vitamin B3 1.59mg 0.48mg 7%
Calories 153kcal 20kcal 7%
Monounsaturated fat 2.739g 0.008g 7%
Fiber 3.1g 1.7g 6%
Vitamin B6 0.143mg 0.224mg 6%
Cholesterol 17mg 0mg 6%
Vitamin K 7.4µg 6%
Starch 12.27g 0g 5%
Polyunsaturated fat 0.688g 0.062g 4%
Vitamin B2 0.08mg 0.028mg 4%
Carbs 18.12g 4.64g 4%
Magnesium 22mg 10mg 3%
Calcium 29mg 10mg 2%
Vitamin A 0µg 18µg 2%
Vitamin E 0mg 0.37mg 2%
Vitamin B5 0.205mg 0.099mg 2%
Manganese 0.174mg 0.122mg 2%
Choline 5.5mg 1%
Fructose 0.17g 1.12g 1%
Vitamin B1 0.05mg 0.057mg 1%
Folate 15µg 10µg 1%
Potassium 131mg 175mg 1%
Net carbs 15.02g 2.94g N/A
Sugar 0.99g 2.4g N/A
Copper 0.063mg 0.066mg 0%
Tryptophan 0.052mg 0.012mg 0%
Threonine 0.239mg 0.036mg 0%
Isoleucine 0.271mg 0.024mg 0%
Leucine 0.568mg 0.036mg 0%
Lysine 0.427mg 0.039mg 0%
Methionine 0.15mg 0.007mg 0%
Phenylalanine 0.275mg 0.092mg 0%
Valine 0.318mg 0.036mg 0%
Histidine 0.196mg 0.01mg 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Bell pepper
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
31%
Bell pepper
Minerals Daily Need Coverage Score
30%
Tamale
9%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.41g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.3)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Bell pepper
Bell pepper is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 2.338g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 50)
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.