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Tamale vs. Brown sugar — In-Depth Nutrition Comparison

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Differences between tamale and brown sugar

  • Brown sugar contains less vitamin B12, phosphorus, zinc, fiber, vitamin B3, selenium, vitamin B6, and iron than tamale.
  • Tamale's daily need coverage for vitamin B12 is 23% higher.
  • The amount of saturated fat in brown sugar is lower.
  • Brown sugar has a lower glycemic index. The glycemic index of brown sugar is 71, while the glycemic index of tamale is 82.

The food types used in this comparison are Tamales (Navajo) and Sugars, brown.

Infographic

Tamale vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +144.4%
Contains more IronIron +71.8%
Contains more CopperCopper +34%
Contains more ZincZinc +4833.3%
Contains more PhosphorusPhosphorus +2375%
Contains more ManganeseManganese +171.9%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +186.2%
Contains less SodiumSodium -93.4%
~equal in Potassium ~133mg

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
8
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% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1345.5%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1400%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +5133.3%
Contains more FatsFats +∞%
Contains more WaterWater +4982.1%
Contains more OtherOther +206.7%
Contains more CarbsCarbs +441.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
2
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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +23540%
Contains more GlucoseGlucose +542.9%
Contains more FructoseFructose +552.9%
~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 Brown sugar
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tamale Brown sugar DV% diff.
Carbs 18.12g 98.09g 27%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 28mg 17%
Phosphorus 99mg 4mg 14%
Zinc 1.48mg 0.03mg 13%
Protein 6.28g 0.12g 12%
Fiber 3.1g 0g 12%
Calories 153kcal 380kcal 11%
Saturated fat 2.396g 0g 11%
Fats 6.12g 0g 9%
Vitamin B3 1.59mg 0.11mg 9%
Selenium 6µg 1.2µg 9%
Vitamin B6 0.143mg 0.041mg 8%
Monounsaturated fat 2.739g 0g 7%
Vitamin B2 0.08mg 0mg 6%
Cholesterol 17mg 0mg 6%
Iron 1.22mg 0.71mg 6%
Starch 12.27g 5%
Manganese 0.174mg 0.064mg 5%
Polyunsaturated fat 0.688g 0g 5%
Calcium 29mg 83mg 5%
Vitamin B1 0.05mg 0mg 4%
Folate 15µg 1µg 4%
Magnesium 22mg 9mg 3%
Copper 0.063mg 0.047mg 2%
Vitamin C 1.7mg 0mg 2%
Fructose 0.17g 1.11g 1%
Vitamin B5 0.205mg 0.132mg 1%
Net carbs 15.02g 98.09g N/A
Potassium 131mg 133mg 0%
Sugar 0.99g 97.02g N/A
Choline 2.3mg 0%
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%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
30%
Tamale
11%
Brown sugar

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 96.03g)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Brown sugar
Brown sugar is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Brown sugar
Brown sugar contains less Sodium (difference - 399mg)
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 2.396g)
Which food is lower in glycemic index?
Brown sugar
Brown sugar is lower in glycemic index (difference - 11)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.