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Tamale vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between tamale and chard raw

  • Tamale is richer in vitamin B12, zinc, and selenium, yet chard raw is richer in vitamin A, vitamin C, magnesium, copper, and vitamin E.
  • Daily need coverage for vitamin A for chard raw is 122% higher.
  • Chard raw contains less saturated fat.
  • Chard raw has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Chard, swiss, raw.

Infographic

Tamale vs Chard 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.
Tamale
3
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +311.1%
Contains more PhosphorusPhosphorus +115.2%
Contains more SeleniumSelenium +566.7%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +75.9%
Contains more PotassiumPotassium +189.3%
Contains more IronIron +47.5%
Contains more CopperCopper +184.1%
Contains less SodiumSodium -50.1%
Contains more ManganeseManganese +110.3%

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
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +297.5%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1664.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +12.5%
~equal in Vitamin D ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
3
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +248.9%
Contains more FatsFats +2960%
Contains more CarbsCarbs +384.5%
Contains more WaterWater +36.1%
Contains more OtherOther +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +6747.5%
Contains more Poly. FatPolyunsaturated fat +882.9%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 0µg 306µg 34%
Vitamin C 1.7mg 30mg 31%
Vitamin B12 0.54µg 0µg 23%
Magnesium 22mg 81mg 14%
Copper 0.063mg 0.179mg 13%
Vitamin E 0mg 1.89mg 13%
Saturated fat 2.396g 0.03g 11%
Zinc 1.48mg 0.36mg 10%
Sodium 427mg 213mg 9%
Fats 6.12g 0.2g 9%
Protein 6.28g 1.8g 9%
Selenium 6µg 0.9µg 9%
Manganese 0.174mg 0.366mg 8%
Phosphorus 99mg 46mg 8%
Potassium 131mg 379mg 7%
Vitamin B3 1.59mg 0.4mg 7%
Calories 153kcal 19kcal 7%
Monounsaturated fat 2.739g 0.04g 7%
Iron 1.22mg 1.8mg 7%
Cholesterol 17mg 0mg 6%
Fiber 3.1g 1.6g 6%
Starch 12.27g 5%
Carbs 18.12g 3.74g 5%
Polyunsaturated fat 0.688g 0.07g 4%
Choline 18mg 3%
Vitamin B6 0.143mg 0.099mg 3%
Calcium 29mg 51mg 2%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B5 0.205mg 0.172mg 1%
Vitamin B2 0.08mg 0.09mg 1%
Net carbs 15.02g 2.14g N/A
Sugar 0.99g 1.1g N/A
Folate 15µg 14µg 0%
Tryptophan 0.052mg 0.017mg 0%
Threonine 0.239mg 0.083mg 0%
Isoleucine 0.271mg 0.147mg 0%
Leucine 0.568mg 0.13mg 0%
Lysine 0.427mg 0.099mg 0%
Methionine 0.15mg 0.019mg 0%
Phenylalanine 0.275mg 0.11mg 0%
Valine 0.318mg 0.11mg 0%
Histidine 0.196mg 0.036mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Tamale
185%
Chard raw
Minerals Daily Need Coverage Score
30%
Tamale
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.11g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 214mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.366g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
?
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.