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Tamale vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between tamale and coconut milk

  • Tamale is richer in vitamin B12, vitamin B6, zinc, and vitamin B2, yet coconut milk is richer in manganese, copper, and iron.
  • Daily need coverage for saturated fat for coconut milk is 94% higher.
  • Coconut milk contains less cholesterol.
  • Tamale has a lower glycemic index than coconut milk.

Food types used in this article are Tamales (Navajo) and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Tamale vs Coconut milk 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
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +81.3%
Contains more ZincZinc +120.9%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +34.4%
Contains more CopperCopper +322.2%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +426.4%
~equal in Phosphorus ~100mg
~equal in Selenium ~6.2µg

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
6
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +109.2%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +64.7%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Folate ~16µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +174.2%
Contains more CarbsCarbs +227.1%
Contains more OtherOther +94.4%
Contains more FatsFats +289.5%
~equal in Water ~67.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
3
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Mono. FatMonounsaturated fat +170.1%
Contains more Poly. FatPolyunsaturated fat +163.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Coconut milk DV% diff.
Saturated fat 2.396g 21.14g 85%
Manganese 0.174mg 0.916mg 32%
Fats 6.12g 23.84g 27%
Vitamin B12 0.54µg 0µg 23%
Copper 0.063mg 0.266mg 23%
Sodium 427mg 15mg 18%
Vitamin B6 0.143mg 0.033mg 8%
Protein 6.28g 2.29g 8%
Zinc 1.48mg 0.67mg 7%
Vitamin B2 0.08mg 0mg 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Vitamin B3 1.59mg 0.76mg 5%
Iron 1.22mg 1.64mg 5%
Monounsaturated fat 2.739g 1.014g 4%
Calories 153kcal 230kcal 4%
Potassium 131mg 263mg 4%
Magnesium 22mg 37mg 4%
Carbs 18.12g 5.54g 4%
Fiber 3.1g 2.2g 4%
Polyunsaturated fat 0.688g 0.261g 3%
Choline 8.5mg 2%
Vitamin B1 0.05mg 0.026mg 2%
Vitamin E 0mg 0.15mg 1%
Calcium 29mg 16mg 1%
Vitamin C 1.7mg 2.8mg 1%
Net carbs 15.02g 3.34g N/A
Sugar 0.99g 3.34g N/A
Phosphorus 99mg 100mg 0%
Selenium 6µg 6.2µg 0%
Vitamin B5 0.205mg 0.183mg 0%
Vitamin K 0.1µg 0%
Folate 15µg 16µg 0%
Tryptophan 0.052mg 0.027mg 0%
Threonine 0.239mg 0.083mg 0%
Isoleucine 0.271mg 0.09mg 0%
Leucine 0.568mg 0.17mg 0%
Lysine 0.427mg 0.101mg 0%
Methionine 0.15mg 0.043mg 0%
Phenylalanine 0.275mg 0.116mg 0%
Valine 0.318mg 0.139mg 0%
Histidine 0.196mg 0.053mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
30%
Tamale
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 2.35g)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 18.744g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 15)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $4)
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 412mg)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.