Tamale vs. Béchamel sauce — In-Depth Nutrition Comparison
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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
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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 | +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% |
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 |
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
