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Tamale vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between tamale and Chinese cabbage

  • Tamale has more vitamin B12, zinc, selenium, phosphorus, and fiber; however, Chinese cabbage is higher in vitamin A, vitamin C, and folate.
  • Chinese cabbage covers your daily need for vitamin A, 89% more than tamale.
  • Chinese cabbage has less saturated fat.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Cabbage, chinese (pak-choi), raw.

Infographic

Tamale vs Chinese cabbage 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
Tamale
6
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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +52.5%
Contains more CopperCopper +200%
Contains more ZincZinc +678.9%
Contains more PhosphorusPhosphorus +167.6%
Contains more SeleniumSelenium +1100%
Contains more CalciumCalcium +262.1%
Contains more PotassiumPotassium +92.4%
Contains less SodiumSodium -84.8%
~equal in Manganese ~0.159mg

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
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +218%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2547.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +35.7%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Chinese cabbage DV% diff.
Vitamin C 1.7mg 45mg 48%
Vitamin K 45.5µg 38%
Vitamin A 0µg 223µg 25%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 65mg 16%
Folate 15µg 66µg 13%
Zinc 1.48mg 0.19mg 12%
Saturated fat 2.396g 0.027g 11%
Selenium 6µg 0.5µg 10%
Protein 6.28g 1.5g 10%
Phosphorus 99mg 37mg 9%
Fats 6.12g 0.2g 9%
Calcium 29mg 105mg 8%
Fiber 3.1g 1g 8%
Monounsaturated fat 2.739g 0.015g 7%
Vitamin B3 1.59mg 0.5mg 7%
Calories 153kcal 13kcal 7%
Cholesterol 17mg 0mg 6%
Copper 0.063mg 0.021mg 5%
Starch 12.27g 5%
Iron 1.22mg 0.8mg 5%
Carbs 18.12g 2.18g 5%
Potassium 131mg 252mg 4%
Polyunsaturated fat 0.688g 0.096g 4%
Vitamin B6 0.143mg 0.194mg 4%
Vitamin B5 0.205mg 0.088mg 2%
Choline 6.4mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B2 0.08mg 0.07mg 1%
Manganese 0.174mg 0.159mg 1%
Vitamin E 0mg 0.09mg 1%
Magnesium 22mg 19mg 1%
Net carbs 15.02g 1.18g N/A
Sugar 0.99g 1.18g N/A
Tryptophan 0.052mg 0.015mg 0%
Threonine 0.239mg 0.049mg 0%
Isoleucine 0.271mg 0.085mg 0%
Leucine 0.568mg 0.088mg 0%
Lysine 0.427mg 0.089mg 0%
Methionine 0.15mg 0.009mg 0%
Phenylalanine 0.275mg 0.044mg 0%
Valine 0.318mg 0.066mg 0%
Histidine 0.196mg 0.026mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +318.7%
Contains more FatsFats +2960%
Contains more CarbsCarbs +731.2%
Contains more OtherOther +72.5%
Contains more WaterWater +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +18160%
Contains more Poly. FatPolyunsaturated fat +616.7%
Contains less Sat. FatSaturated fat -98.9%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.