Tamale vs. Coconut — In-Depth Nutrition Comparison
Compare
Differences between tamale and coconut
- Tamale has more vitamin B12 and vitamin B6, while coconut has more manganese, copper, fiber, iron, selenium, and potassium.
- Coconut's daily need coverage for saturated fat is 137% higher.
- The amount of sodium in coconut is lower.
- Coconut has a lower glycemic index. The glycemic index of coconut is 59, while the glycemic index of tamale is 82.
The food types used in this comparison are Tamales (Navajo) and Nuts, coconut meat, raw.
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.
| Contains more CalciumCalcium | +107.1% |
| Contains more ZincZinc | +34.5% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +171.8% |
| Contains more IronIron | +99.2% |
| Contains more CopperCopper | +590.5% |
| Contains more PhosphorusPhosphorus | +14.1% |
| Contains less SodiumSodium | -95.3% |
| Contains more ManganeseManganese | +762.1% |
| Contains more SeleniumSelenium | +68.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +194.4% |
| Contains more Vitamin B6Vitamin B6 | +164.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +94.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32% |
| Contains more Vitamin B5Vitamin B5 | +46.3% |
| Contains more FolateFolate | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 2.396g | 29.698g | 124% |
| Manganese | 0.174mg | 1.5mg | 58% |
| Fats | 6.12g | 33.49g | 42% |
| Copper | 0.063mg | 0.435mg | 41% |
| Fiber | 3.1g | 9g | 24% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 20mg | 18% |
| Iron | 1.22mg | 2.43mg | 15% |
| Calories | 153kcal | 354kcal | 10% |
| Vitamin B6 | 0.143mg | 0.054mg | 7% |
| Vitamin B3 | 1.59mg | 0.54mg | 7% |
| Potassium | 131mg | 356mg | 7% |
| Selenium | 6µg | 10.1µg | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Protein | 6.28g | 3.33g | 6% |
| Vitamin B2 | 0.08mg | 0.02mg | 5% |
| Starch | 12.27g | 5% | |
| Folate | 15µg | 26µg | 3% |
| Zinc | 1.48mg | 1.1mg | 3% |
| Monounsaturated fat | 2.739g | 1.425g | 3% |
| Phosphorus | 99mg | 113mg | 2% |
| Polyunsaturated fat | 0.688g | 0.366g | 2% |
| Choline | 12.1mg | 2% | |
| Vitamin C | 1.7mg | 3.3mg | 2% |
| Vitamin B5 | 0.205mg | 0.3mg | 2% |
| Magnesium | 22mg | 32mg | 2% |
| Calcium | 29mg | 14mg | 2% |
| Vitamin E | 0mg | 0.24mg | 2% |
| Carbs | 18.12g | 15.23g | 1% |
| Vitamin B1 | 0.05mg | 0.066mg | 1% |
| Net carbs | 15.02g | 6.23g | N/A |
| Sugar | 0.99g | 6.23g | N/A |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.052mg | 0.039mg | 0% |
| Threonine | 0.239mg | 0.121mg | 0% |
| Isoleucine | 0.271mg | 0.131mg | 0% |
| Leucine | 0.568mg | 0.247mg | 0% |
| Lysine | 0.427mg | 0.147mg | 0% |
| Methionine | 0.15mg | 0.062mg | 0% |
| Phenylalanine | 0.275mg | 0.169mg | 0% |
| Valine | 0.318mg | 0.202mg | 0% |
| Histidine | 0.196mg | 0.077mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.6% |
| Contains more CarbsCarbs | +19% |
| Contains more WaterWater | +44.9% |
| Contains more OtherOther | +43.8% |
| Contains more FatsFats | +447.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Mono. FatMonounsaturated fat | +92.2% |
| Contains more Poly. FatPolyunsaturated fat | +88% |
