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Tamale vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between tamale and romano cheese

  • Tamale is higher in fiber, yet romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Romano cheese covers your daily calcium needs 104% more than tamale.
  • The amount of sodium in tamale is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Tamales (Navajo) and Cheese, romano.

Infographic

Tamale vs Romano cheese 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
5
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +52.3%
Contains more IronIron +58.4%
Contains more CopperCopper +110%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +770%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +3569%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +667.7%
Contains more SeleniumSelenium +141.7%

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
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 0% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +1964.9%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B5Vitamin B5 +106.8%
Contains more Vitamin B12Vitamin B12 +107.4%

All nutrients comparison - raw data values

Nutrient Tamale Romano cheese DV% diff.
Calcium 29mg 1064mg 104%
Phosphorus 99mg 760mg 94%
Saturated fat 2.396g 17.115g 67%
Protein 6.28g 31.8g 51%
Sodium 427mg 1433mg 44%
Fats 6.12g 26.94g 32%
Cholesterol 17mg 104mg 29%
Vitamin B12 0.54µg 1.12µg 24%
Vitamin B2 0.08mg 0.37mg 22%
Selenium 6µg 14.5µg 15%
Monounsaturated fat 2.739g 7.838g 13%
Fiber 3.1g 0g 12%
Calories 153kcal 387kcal 12%
Vitamin A 0µg 96µg 11%
Zinc 1.48mg 2.58mg 10%
Vitamin B3 1.59mg 0.077mg 9%
Manganese 0.174mg 0.02mg 7%
Iron 1.22mg 0.77mg 6%
Carbs 18.12g 3.63g 5%
Starch 12.27g 5%
Magnesium 22mg 41mg 5%
Copper 0.063mg 0.03mg 4%
Vitamin B5 0.205mg 0.424mg 4%
Vitamin B6 0.143mg 0.085mg 4%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Vitamin K 2.2µg 2%
Folate 15µg 7µg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0mg 0.23mg 2%
Polyunsaturated fat 0.688g 0.593g 1%
Potassium 131mg 86mg 1%
Vitamin B1 0.05mg 0.037mg 1%
Net carbs 15.02g 3.63g N/A
Sugar 0.99g 0.73g N/A
Tryptophan 0.052mg 0.429mg 0%
Threonine 0.239mg 1.171mg 0%
Isoleucine 0.271mg 1.685mg 0%
Leucine 0.568mg 3.071mg 0%
Lysine 0.427mg 2.941mg 0%
Methionine 0.15mg 0.852mg 0%
Phenylalanine 0.275mg 1.71mg 0%
Valine 0.318mg 2.183mg 0%
Histidine 0.196mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +399.2%
Contains more WaterWater +120.3%
Contains more ProteinProtein +406.4%
Contains more FatsFats +340.2%
Contains more OtherOther +387%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +16%
Contains more Mono. FatMonounsaturated fat +186.2%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.