Tamale vs. Chard raw — In-Depth Nutrition Comparison
Compare
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
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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +6747.5% |
| Contains more Poly. FatPolyunsaturated fat | +882.9% |
| Contains less Sat. FatSaturated fat | -98.7% |