Tamale vs. Cauliflower — In-Depth Nutrition Comparison
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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
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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
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Calcium
+31.8%
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Iron
+190.5%
Contains
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Magnesium
+46.7%
Contains
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Phosphorus
+125%
Contains
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Zinc
+448.1%
Contains
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Copper
+61.5%
Contains
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Manganese
+12.3%
Contains
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Selenium
+900%
Contains
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Potassium
+128.2%
Contains
less
Sodium
-93%
Contains
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Calcium
+31.8%
Contains
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Iron
+190.5%
Contains
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Magnesium
+46.7%
Contains
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Phosphorus
+125%
Contains
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Zinc
+448.1%
Contains
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Copper
+61.5%
Contains
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Manganese
+12.3%
Contains
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Selenium
+900%
Contains
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Potassium
+128.2%
Contains
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Sodium
-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
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Vitamin B2
+33.3%
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Vitamin B3
+213.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+2735.3%
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Vitamin B5
+225.4%
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Vitamin B6
+28.7%
Contains
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Folate
+280%
Equal in Vitamin B1 - 0.05
Contains
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Vitamin B2
+33.3%
Contains
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Vitamin B3
+213.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+2735.3%
Contains
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Vitamin B5
+225.4%
Contains
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Vitamin B6
+28.7%
Contains
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Folate
+280%
Equal in Vitamin B1 - 0.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+227.1%
Contains
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Fats
+2085.7%
Contains
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Carbs
+264.6%
Contains
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Other
+81.6%
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Water
+35.2%
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
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Protein
+227.1%
Contains
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Fats
+2085.7%
Contains
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Carbs
+264.6%
Contains
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Other
+81.6%
Contains
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Water
+35.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+7955.9%
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Polyunsaturated fat
+2119.4%
Contains
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Saturated Fat
-94.6%
Saturated Fat:
2.396 g
Monounsaturated Fat:
2.739 g
Polyunsaturated fat:
0.688 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
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Monounsaturated Fat
+7955.9%
Contains
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Polyunsaturated fat
+2119.4%
Contains
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Saturated Fat
-94.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Maltose
+∞%
Contains
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Glucose
+347.6%
Contains
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Fructose
+470.6%
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
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Maltose
+∞%
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Glucose
+347.6%
Contains
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Fructose
+470.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 15.02g | 2.97g |
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| Protein | 6.28g | 1.92g |
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| Fats | 6.12g | 0.28g |
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| Carbs | 18.12g | 4.97g |
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| Calories | 153kcal | 25kcal |
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| Starch | 12.27g |
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| Fructose | 0.17g | 0.97g |
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| Sugar | 0.99g | 1.91g |
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| Fiber | 3.1g | 2g |
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| Calcium | 29mg | 22mg |
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| Iron | 1.22mg | 0.42mg |
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| Magnesium | 22mg | 15mg |
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| Phosphorus | 99mg | 44mg |
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| Potassium | 131mg | 299mg |
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| Sodium | 427mg | 30mg |
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| Zinc | 1.48mg | 0.27mg |
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| Copper | 0.063mg | 0.039mg |
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| Manganese | 0.174mg | 0.155mg |
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| Selenium | 6µg | 0.6µg |
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| Vitamin E | 0mg | 0.08mg |
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| Vitamin C | 1.7mg | 48.2mg |
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| Vitamin B1 | 0.05mg | 0.05mg | |
| Vitamin B2 | 0.08mg | 0.06mg |
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| Vitamin B3 | 1.59mg | 0.507mg |
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| Vitamin B5 | 0.205mg | 0.667mg |
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| Vitamin B6 | 0.143mg | 0.184mg |
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| Folate | 15µg | 57µg |
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| Vitamin B12 | 0.54µg | 0µg |
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| Vitamin K | 15.5µg |
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| Tryptophan | 0.052mg | 0.02mg |
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| Threonine | 0.239mg | 0.076mg |
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| Isoleucine | 0.271mg | 0.071mg |
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| Leucine | 0.568mg | 0.106mg |
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| Lysine | 0.427mg | 0.217mg |
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| Methionine | 0.15mg | 0.02mg |
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| Phenylalanine | 0.275mg | 0.065mg |
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| Valine | 0.318mg | 0.125mg |
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| Histidine | 0.196mg | 0.056mg |
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| Cholesterol | 17mg | 0mg |
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| Saturated Fat | 2.396g | 0.13g |
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| Monounsaturated Fat | 2.739g | 0.034g |
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| Polyunsaturated fat | 0.688g | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.029g | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
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 contains less Sodium?
Cauliflower contains less Sodium (difference - 397mg)
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 17mg)
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