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  6. Tamale vs. Cocoa solids

Tamale vs. Cocoa solids — In-Depth Nutrition Comparison

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Important differences between tamale and cocoa solids

  • Tamale has more vitamin B12; however, cocoa solids have more copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 414% more.
  • Tamale is lower in saturated fat.
  • Tamale has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Tamales (Navajo) and Cocoa, dry powder, unsweetened.

Infographic

Tamale vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +2168.2%
Contains more CalciumCalcium +341.4%
Contains more PotassiumPotassium +1063.4%
Contains more IronIron +1036.1%
Contains more CopperCopper +5912.7%
Contains more ZincZinc +360.1%
Contains more PhosphorusPhosphorus +641.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +2105.2%
Contains more SeleniumSelenium +138.3%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 +56%
Contains more Vitamin B2Vitamin B2 +201.3%
Contains more Vitamin B3Vitamin B3 +37.4%
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 solids DV% diff.
Copper 0.063mg 3.788mg 414%
Manganese 0.174mg 3.837mg 159%
Iron 1.22mg 13.86mg 158%
Fiber 3.1g 37g 136%
Magnesium 22mg 499mg 114%
Phosphorus 99mg 734mg 91%
Caffeine 230mg 58%
Zinc 1.48mg 6.81mg 48%
Potassium 131mg 1524mg 41%
Protein 6.28g 19.6g 27%
Saturated fat 2.396g 8.07g 26%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 21mg 18%
Selenium 6µg 14.3µg 15%
Carbs 18.12g 57.9g 13%
Fats 6.12g 13.7g 12%
Vitamin B2 0.08mg 0.241mg 12%
Calcium 29mg 128mg 10%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Monounsaturated fat 2.739g 4.57g 5%
Folate 15µg 32µg 4%
Calories 153kcal 228kcal 4%
Vitamin B3 1.59mg 2.185mg 4%
Vitamin C 1.7mg 0mg 2%
Vitamin B6 0.143mg 0.118mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Polyunsaturated fat 0.688g 0.44g 2%
Vitamin E 0mg 0.1mg 1%
Vitamin B5 0.205mg 0.254mg 1%
Net carbs 15.02g 20.9g N/A
Sugar 0.99g 1.75g N/A
Tryptophan 0.052mg 0.293mg 0%
Threonine 0.239mg 0.776mg 0%
Isoleucine 0.271mg 0.76mg 0%
Leucine 0.568mg 1.189mg 0%
Lysine 0.427mg 0.983mg 0%
Methionine 0.15mg 0.202mg 0%
Phenylalanine 0.275mg 0.941mg 0%
Valine 0.318mg 1.177mg 0%
Histidine 0.196mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2170%
Contains more ProteinProtein +212.1%
Contains more FatsFats +123.9%
Contains more CarbsCarbs +219.5%
Contains more OtherOther +320.3%

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +56.4%
Contains more Mono. FatMonounsaturated fat +66.8%

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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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.