Tamale vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between tamale and cheese sandwich

Tamale has more vitamin B12; however, cheese sandwich is richer in phosphorus, manganese, selenium, vitamin B2, vitamin B1, iron, calcium, and folate.
Cheese sandwich covers your daily phosphorus needs 40% more than tamale.
Cheese sandwich has 5 times less vitamin B12 than tamale. Tamale has 0.54µg of vitamin B12, while cheese sandwich has 0.12µg.
Tamale contains less sodium.
Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Tamales (Navajo) and Crackers, wheat, sandwich, with cheese filling.

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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

Cheese sandwich

Contains more ZincZinc	+70.1%
Contains less SodiumSodium	-49.1%

Contains more MagnesiumMagnesium	+145.5%
Contains more CalciumCalcium	+603.4%
Contains more PotassiumPotassium	+133.6%
Contains more IronIron	+114.8%
Contains more CopperCopper	+154%
Contains more PhosphorusPhosphorus	+285.9%
Contains more ManganeseManganese	+522.4%
Contains more SeleniumSelenium	+305%

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

Cheese sandwich

Contains more Vitamin CVitamin C	+13.3%
Contains more Vitamin B12Vitamin B12	+350%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+616%
Contains more Vitamin B2Vitamin B2	+433.8%
Contains more Vitamin B3Vitamin B3	+100.3%
Contains more Vitamin B5Vitamin B5	+203.4%
Contains more Vitamin B6Vitamin B6	+82.5%
Contains more FolateFolate	+326.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.688g	9.166g	57%
Phosphorus	99mg	382mg	40%
Manganese	0.174mg	1.083mg	40%
Selenium	6µg	24.3µg	33%
Fats	6.12g	25g	29%
Vitamin B2	0.08mg	0.427mg	27%
Vitamin B1	0.05mg	0.358mg	26%
Monounsaturated fat	2.739g	10.351g	19%
Vitamin B12	0.54µg	0.12µg	18%
Calcium	29mg	204mg	18%
Iron	1.22mg	2.62mg	18%
Sodium	427mg	839mg	18%
Calories	153kcal	497kcal	17%
Carbs	18.12g	58.2g	13%
Folate	15µg	64µg	12%
Copper	0.063mg	0.16mg	11%
Vitamin B3	1.59mg	3.185mg	10%
Vitamin B6	0.143mg	0.261mg	9%
Magnesium	22mg	54mg	8%
Vitamin B5	0.205mg	0.622mg	8%
Saturated fat	2.396g	4.129g	8%
Protein	6.28g	9.8g	7%
Zinc	1.48mg	0.87mg	6%
Potassium	131mg	306mg	5%
Starch	12.27g		5%
Cholesterol	17mg	7mg	3%
Vitamin A	0µg	21µg	2%
Vitamin C	1.7mg	1.5mg	0%
Net carbs	15.02g	55.1g	N/A
Sugar	0.99g		N/A
Fiber	3.1g	3.1g	0%
Tryptophan	0.052mg	0.13mg	0%
Threonine	0.239mg	0.298mg	0%
Isoleucine	0.271mg	0.383mg	0%
Leucine	0.568mg	0.698mg	0%
Lysine	0.427mg	0.344mg	0%
Methionine	0.15mg	0.167mg	0%
Phenylalanine	0.275mg	0.472mg	0%
Valine	0.318mg	0.438mg	0%
Histidine	0.196mg	0.219mg	0%
Fructose	0.17g		0%
Omega-3 - ALA	0.029g		N/A