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Tamale vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between tamale and coconut oil

  • Tamale is richer than coconut oil in vitamin B12, iron, phosphorus, zinc, fiber, vitamin B6, selenium, and vitamin B3.
  • Daily need coverage for saturated fat for coconut oil is 400% higher.
  • Coconut oil contains less sodium.
  • Coconut oil has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Oil, coconut.

Infographic

Tamale vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2340%
Contains more CopperCopper +∞%
Contains more ZincZinc +7300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
8
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +226900%
Contains more OtherOther +51.6%
Contains more FatsFats +1518.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +131.2%
Contains more Poly. FatPolyunsaturated fat +147.4%

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 oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Tamale Coconut oil DV% diff.
Saturated fat 2.396g 82.475g 364%
Fats 6.12g 99.06g 143%
Calories 153kcal 892kcal 37%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 0mg 19%
Iron 1.22mg 0.05mg 15%
Phosphorus 99mg 0mg 14%
Protein 6.28g 0g 13%
Zinc 1.48mg 0.02mg 13%
Fiber 3.1g 0g 12%
Vitamin B6 0.143mg 0mg 11%
Selenium 6µg 0µg 11%
Vitamin B3 1.59mg 0mg 10%
Monounsaturated fat 2.739g 6.332g 9%
Manganese 0.174mg 0mg 8%
Copper 0.063mg 0mg 7%
Polyunsaturated fat 0.688g 1.702g 7%
Carbs 18.12g 0g 6%
Cholesterol 17mg 0mg 6%
Vitamin B2 0.08mg 0mg 6%
Starch 12.27g 5%
Magnesium 22mg 0mg 5%
Vitamin B1 0.05mg 0mg 4%
Vitamin B5 0.205mg 0mg 4%
Potassium 131mg 0mg 4%
Folate 15µg 0µg 4%
Calcium 29mg 1mg 3%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0mg 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 15.02g 0g N/A
Sugar 0.99g 0g N/A
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.052mg 0mg 0%
Threonine 0.239mg 0mg 0%
Isoleucine 0.271mg 0mg 0%
Leucine 0.568mg 0mg 0%
Lysine 0.427mg 0mg 0%
Methionine 0.15mg 0mg 0%
Phenylalanine 0.275mg 0mg 0%
Valine 0.318mg 0mg 0%
Histidine 0.196mg 0mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
30%
Tamale
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 80.079g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.2)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 427mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 82)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.