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  6. Tamale vs. Cocoa bean

Tamale vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between tamale and cocoa bean

  • Tamale has less copper, iron, manganese, magnesium, fiber, phosphorus, potassium, zinc, and vitamin B2 than cocoa bean.
  • Cocoa bean covers your daily need for copper, 394% more than tamale.

These are the specific foods used in this comparison Tamales (Navajo) and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Tamale vs Cocoa bean 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
0
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +2063.6%
Contains more CalciumCalcium +282.8%
Contains more PotassiumPotassium +1815.3%
Contains more IronIron +1172.1%
Contains more CopperCopper +5625.4%
Contains more ZincZinc +330.4%
Contains more PhosphorusPhosphorus +635.4%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +2047.7%
Contains more SeleniumSelenium +120%

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
3
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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +50.9%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more FolateFolate +113.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Cocoa bean DV% diff.
Copper 0.063mg 3.607mg 394%
Iron 1.22mg 15.52mg 179%
Manganese 0.174mg 3.737mg 155%
Magnesium 22mg 476mg 108%
Fiber 3.1g 29.8g 107%
Phosphorus 99mg 728mg 90%
Potassium 131mg 2509mg 70%
Zinc 1.48mg 6.37mg 44%
Vitamin B2 0.08mg 0.46mg 29%
Saturated fat 2.396g 7.76g 24%
Protein 6.28g 18.1g 24%
Vitamin B12 0.54µg 0µg 23%
Caffeine 78mg 20%
Sodium 427mg 19mg 18%
Carbs 18.12g 58.3g 13%
Selenium 6µg 13.2µg 13%
Fats 6.12g 13.1g 11%
Calcium 29mg 111mg 8%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Vitamin B1 0.05mg 0.11mg 5%
Vitamin B3 1.59mg 2.4mg 5%
Monounsaturated fat 2.739g 4.39g 4%
Folate 15µg 32µg 4%
Calories 153kcal 220kcal 3%
Vitamin B6 0.143mg 0.118mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Polyunsaturated fat 0.688g 0.42g 2%
Vitamin E 0mg 0.1mg 1%
Vitamin B5 0.205mg 0.254mg 1%
Net carbs 15.02g 28.5g N/A
Sugar 0.99g 1.76g N/A
Tryptophan 0.052mg 0.271mg 0%
Threonine 0.239mg 0.716mg 0%
Isoleucine 0.271mg 0.701mg 0%
Leucine 0.568mg 1.097mg 0%
Lysine 0.427mg 0.907mg 0%
Methionine 0.15mg 0.187mg 0%
Phenylalanine 0.275mg 0.869mg 0%
Valine 0.318mg 1.086mg 0%
Histidine 0.196mg 0.312mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2422.2%
Contains more ProteinProtein +188.2%
Contains more FatsFats +114.1%
Contains more CarbsCarbs +221.7%
Contains more OtherOther +465.2%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -69.1%
Contains more Poly. FatPolyunsaturated fat +63.8%
Contains more Mono. FatMonounsaturated fat +60.3%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.