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  6. Tamale vs. Club sandwich

Tamale vs. Club sandwich — In-Depth Nutrition Comparison

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How are tamale and club sandwich different?

  • Tamale is richer in fiber, while club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B5, vitamin B6, vitamin B1, and vitamin B2.
  • Club sandwich covers your daily need for selenium, 34% more than tamale.
  • Tamale contains 3 times more fiber than club sandwich. Tamale contains 3.1g of fiber, while club sandwich contains 1.2g.
  • Tamale is lower in sodium.

Tamales (Navajo) and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Tamale vs Club sandwich 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
2
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains less SodiumSodium -32.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +227.6%
Contains more PotassiumPotassium +72.5%
Contains more IronIron +12.3%
Contains more CopperCopper +41.3%
Contains more PhosphorusPhosphorus +117.2%
Contains more SeleniumSelenium +313.3%
~equal in Zinc ~1.34mg

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
1
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B12Vitamin B12 +14.9%
Contains more Vitamin CVitamin C +158.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +132.5%
Contains more Vitamin B3Vitamin B3 +250.6%
Contains more Vitamin B5Vitamin B5 +302.9%
Contains more Vitamin B6Vitamin B6 +107%
Contains more FolateFolate +106.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +29.7%
Contains more ProteinProtein +173.7%
Contains more FatsFats +31.5%
Contains more OtherOther +71.7%
~equal in Carbs ~19.87g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Poly. FatPolyunsaturated fat +173.3%
~equal in Monounsaturated fat ~2.949g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Club sandwich DV% diff.
Selenium 6µg 24.8µg 34%
Vitamin B3 1.59mg 5.575mg 25%
Protein 6.28g 17.19g 22%
Phosphorus 99mg 215mg 17%
Vitamin B6 0.143mg 0.296mg 12%
Vitamin B5 0.205mg 0.826mg 12%
Cholesterol 17mg 46mg 10%
Vitamin B1 0.05mg 0.172mg 10%
Choline 47.8mg 9%
Sodium 427mg 630mg 9%
Manganese 0.174mg 8%
Fiber 3.1g 1.2g 8%
Polyunsaturated fat 0.688g 1.88g 8%
Vitamin B2 0.08mg 0.186mg 8%
Vitamin K 8.7µg 7%
Calcium 29mg 95mg 7%
Starch 12.27g 5%
Folate 15µg 31µg 4%
Vitamin A 0µg 35µg 4%
Vitamin E 0mg 0.61mg 4%
Vitamin B12 0.54µg 0.47µg 3%
Saturated fat 2.396g 3.109g 3%
Calories 153kcal 220kcal 3%
Copper 0.063mg 0.089mg 3%
Potassium 131mg 226mg 3%
Vitamin C 1.7mg 4.4mg 3%
Fats 6.12g 8.05g 3%
Iron 1.22mg 1.37mg 2%
Magnesium 22mg 32mg 2%
Vitamin D 0.1µg 1%
Zinc 1.48mg 1.34mg 1%
Vitamin D 5IU 1%
Carbs 18.12g 19.87g 1%
Monounsaturated fat 2.739g 2.949g 1%
Net carbs 15.02g 18.67g N/A
Sugar 0.99g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.029g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
37%
Club sandwich
Minerals Daily Need Coverage Score
30%
Tamale
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 203mg)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 0.713g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.