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  6. Tamale vs. Cassava

Tamale vs. Cassava — In-Depth Nutrition Comparison

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Differences between Tamale and Cassava

  • Tamale has more Vitamin B12, Iron, Zinc, Phosphorus, and Selenium, while Cassava has more Vitamin C, and Manganese.
  • Tamale's daily need coverage for Vitamin B12 is 23% higher.

The food types used in this comparison are Tamales (Navajo) and Cassava, raw.

Infographic

Tamale vs Cassava 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
:
4
Cassava
Cassava
Contains more Calcium +81.3%
Contains more Iron +351.9%
Contains more Phosphorus +266.7%
Contains more Zinc +335.3%
Contains more Selenium +757.1%
Contains more Potassium +106.9%
Contains less Sodium -96.7%
Contains more Copper +58.7%
Contains more Manganese +120.7%
Equal in Magnesium - 21
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +81.3%
Contains more Iron +351.9%
Contains more Phosphorus +266.7%
Contains more Zinc +335.3%
Contains more Selenium +757.1%
Contains more Potassium +106.9%
Contains less Sodium -96.7%
Contains more Copper +58.7%
Contains more Manganese +120.7%
Equal in Magnesium - 21

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
:
7
Cassava
Cassava
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +62.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1111.8%
Contains more Vitamin B1 +74%
Contains more Folate +80%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +86.2%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +62.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1111.8%
Contains more Vitamin B1 +74%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Cassava
Cassava
Contains more Protein +361.8%
Contains more Fats +2085.7%
Contains more Water +14.1%
Contains more Other +122.6%
Contains more Carbs +110%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +361.8%
Contains more Fats +2085.7%
Contains more Water +14.1%
Contains more Other +122.6%
Contains more Carbs +110%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +3552%
Contains more Polyunsaturated fat +1333.3%
Contains less Saturated Fat -96.9%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +3552%
Contains more Polyunsaturated fat +1333.3%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Cassava Opinion
Net carbs 15.02g 36.26g Cassava
Protein 6.28g 1.36g Tamale
Fats 6.12g 0.28g Tamale
Carbs 18.12g 38.06g Cassava
Calories 153kcal 160kcal Cassava
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g 1.7g Tamale
Fiber 3.1g 1.8g Tamale
Calcium 29mg 16mg Tamale
Iron 1.22mg 0.27mg Tamale
Magnesium 22mg 21mg Tamale
Phosphorus 99mg 27mg Tamale
Potassium 131mg 271mg Cassava
Sodium 427mg 14mg Cassava
Zinc 1.48mg 0.34mg Tamale
Copper 0.063mg 0.1mg Cassava
Manganese 0.174mg 0.384mg Cassava
Selenium 6µg 0.7µg Tamale
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0mg 0.19mg Cassava
Vitamin C 1.7mg 20.6mg Cassava
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.08mg 0.048mg Tamale
Vitamin B3 1.59mg 0.854mg Tamale
Vitamin B5 0.205mg 0.107mg Tamale
Vitamin B6 0.143mg 0.088mg Tamale
Folate 15µg 27µg Cassava
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 1.9µg Cassava
Tryptophan 0.052mg 0.019mg Tamale
Threonine 0.239mg 0.028mg Tamale
Isoleucine 0.271mg 0.027mg Tamale
Leucine 0.568mg 0.039mg Tamale
Lysine 0.427mg 0.044mg Tamale
Methionine 0.15mg 0.011mg Tamale
Phenylalanine 0.275mg 0.026mg Tamale
Valine 0.318mg 0.035mg Tamale
Histidine 0.196mg 0.02mg Tamale
Cholesterol 17mg 0mg Cassava
Saturated Fat 2.396g 0.074g Cassava
Monounsaturated Fat 2.739g 0.075g Tamale
Polyunsaturated fat 0.688g 0.048g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
14%
Cassava
Minerals Daily Need Coverage Score
30%
Tamale
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.71g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 12)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.2)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 2.322g)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.