Tamale vs. Cauliflower — In-Depth Nutrition Comparison
Compare
Important differences between tamale and cauliflower
- Tamale has more vitamin B12, zinc, iron, selenium, and phosphorus; however, cauliflower has more vitamin C, folate, and vitamin B5.
- Cauliflower's daily need coverage for vitamin C is 52% more.
- Cauliflower is lower in saturated fat.
The food varieties used in the comparison are Tamales (Navajo) and Cauliflower, raw.
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.
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +31.8% |
| Contains more IronIron | +190.5% |
| Contains more CopperCopper | +61.5% |
| Contains more ZincZinc | +448.1% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains more ManganeseManganese | +12.3% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +128.2% |
| Contains less SodiumSodium | -93% |
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 B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +213.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +2735.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +225.4% |
| Contains more Vitamin B6Vitamin B6 | +28.7% |
| Contains more FolateFolate | +280% |
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:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +227.1% |
| Contains more FatsFats | +2085.7% |
| Contains more CarbsCarbs | +264.6% |
| Contains more OtherOther | +81.6% |
| Contains more WaterWater | +35.2% |
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
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +7955.9% |
| Contains more Poly. FatPolyunsaturated fat | +2119.4% |
| Contains less Sat. FatSaturated fat | -94.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +347.6% |
| Contains more FructoseFructose | +470.6% |
~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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 1.7mg | 48.2mg | 52% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 30mg | 17% |
| Vitamin K | 15.5µg | 13% | |
| Folate | 15µg | 57µg | 11% |
| Zinc | 1.48mg | 0.27mg | 11% |
| Saturated fat | 2.396g | 0.13g | 10% |
| Selenium | 6µg | 0.6µg | 10% |
| Iron | 1.22mg | 0.42mg | 10% |
| Vitamin B5 | 0.205mg | 0.667mg | 9% |
| Fats | 6.12g | 0.28g | 9% |
| Protein | 6.28g | 1.92g | 9% |
| Phosphorus | 99mg | 44mg | 8% |
| Choline | 44.3mg | 8% | |
| Vitamin B3 | 1.59mg | 0.507mg | 7% |
| Monounsaturated fat | 2.739g | 0.034g | 7% |
| Calories | 153kcal | 25kcal | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Potassium | 131mg | 299mg | 5% |
| Carbs | 18.12g | 4.97g | 4% |
| Polyunsaturated fat | 0.688g | 0.031g | 4% |
| Fiber | 3.1g | 2g | 4% |
| Copper | 0.063mg | 0.039mg | 3% |
| Vitamin B6 | 0.143mg | 0.184mg | 3% |
| Vitamin B2 | 0.08mg | 0.06mg | 2% |
| Magnesium | 22mg | 15mg | 2% |
| Fructose | 0.17g | 0.97g | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Calcium | 29mg | 22mg | 1% |
| Manganese | 0.174mg | 0.155mg | 1% |
| Net carbs | 15.02g | 2.97g | N/A |
| Sugar | 0.99g | 1.91g | N/A |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| Tryptophan | 0.052mg | 0.02mg | 0% |
| Threonine | 0.239mg | 0.076mg | 0% |
| Isoleucine | 0.271mg | 0.071mg | 0% |
| Leucine | 0.568mg | 0.106mg | 0% |
| Lysine | 0.427mg | 0.217mg | 0% |
| Methionine | 0.15mg | 0.02mg | 0% |
| Phenylalanine | 0.275mg | 0.065mg | 0% |
| Valine | 0.318mg | 0.125mg | 0% |
| Histidine | 0.196mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.029g | 0.015g | N/A |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
30%
Minerals Daily Need Coverage Score
30%
13%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 0.92g)
Which food is lower in glycemic index?
Tamale is lower in glycemic index (difference - 82)
Which food is cheaper?
Tamale is cheaper (difference - $0.4)
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 2.266g)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins