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  6. Tamale vs. Port Salut

Tamale vs. Port Salut — In-Depth Nutrition Comparison

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Differences between tamale and port Salut

  • Tamale has more fiber, while port Salut has more calcium, vitamin B12, phosphorus, vitamin A, selenium, vitamin B2, and zinc.
  • Port Salut's daily need coverage for saturated fat is 71% higher.
  • The amount of saturated fat in tamale is lower.
  • Port Salut has a lower glycemic index. The glycemic index of port Salut is 27, while the glycemic index of tamale is 82.

The food types used in this comparison are Tamales (Navajo) and Cheese, port de salut.

Infographic

Tamale vs Port Salut 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
4
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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more IronIron +183.7%
Contains more CopperCopper +186.4%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +1481.8%
Contains more CalciumCalcium +2141.4%
Contains more ZincZinc +75.7%
Contains more PhosphorusPhosphorus +263.6%
Contains more SeleniumSelenium +141.7%
~equal in Magnesium ~24mg
~equal in Potassium ~136mg

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
4
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 0% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +2550%
Contains more Vitamin B6Vitamin B6 +169.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B12Vitamin B12 +177.8%
Contains more FolateFolate +20%
~equal in Vitamin B5 ~0.21mg

All nutrients comparison - raw data values

Nutrient Tamale Port Salut DV% diff.
Saturated fat 2.396g 16.691g 65%
Calcium 29mg 650mg 62%
Vitamin B12 0.54µg 1.5µg 40%
Phosphorus 99mg 360mg 37%
Cholesterol 17mg 123mg 35%
Protein 6.28g 23.78g 35%
Vitamin A 0µg 315µg 35%
Fats 6.12g 28.2g 34%
Monounsaturated fat 2.739g 9.338g 16%
Selenium 6µg 14.5µg 15%
Vitamin B2 0.08mg 0.24mg 12%
Fiber 3.1g 0g 12%
Zinc 1.48mg 2.6mg 10%
Vitamin B3 1.59mg 0.06mg 10%
Calories 153kcal 352kcal 10%
Iron 1.22mg 0.43mg 10%
Manganese 0.174mg 0.011mg 7%
Vitamin B6 0.143mg 0.053mg 7%
Carbs 18.12g 0.57g 6%
Copper 0.063mg 0.022mg 5%
Sodium 427mg 534mg 5%
Starch 12.27g 5%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin B1 0.05mg 0.014mg 3%
Vitamin D 21IU 3%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0mg 0.24mg 2%
Vitamin K 2.4µg 2%
Folate 15µg 18µg 1%
Net carbs 15.02g 0.57g N/A
Magnesium 22mg 24mg 0%
Potassium 131mg 136mg 0%
Sugar 0.99g 0.57g N/A
Vitamin B5 0.205mg 0.21mg 0%
Polyunsaturated fat 0.688g 0.729g 0%
Tryptophan 0.052mg 0.343mg 0%
Threonine 0.239mg 0.876mg 0%
Isoleucine 0.271mg 1.446mg 0%
Leucine 0.568mg 2.482mg 0%
Lysine 0.427mg 1.987mg 0%
Methionine 0.15mg 0.734mg 0%
Phenylalanine 0.275mg 1.323mg 0%
Valine 0.318mg 1.707mg 0%
Histidine 0.196mg 0.686mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +3078.9%
Contains more WaterWater +49.8%
Contains more ProteinProtein +278.7%
Contains more FatsFats +360.8%
Contains more OtherOther +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +240.9%
~equal in Polyunsaturated fat ~0.729g

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.