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  6. Tamale vs. Plantain raw

Tamale vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between Tamale and Plantain raw

  • Tamale is richer in Vitamin B12, Zinc, Phosphorus, Selenium, and Iron, yet Plantain raw is richer in Vitamin C, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin B12 from Tamale is 23% higher.
  • Tamale contains 107 times more Sodium than Plantain raw. Tamale contains 427mg of Sodium, while Plantain raw contains 4mg.

Food types used in this article are Tamales (Navajo) and Plantains, raw.

Infographic

Tamale vs Plantain 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.
Tamale
Tamale
6
:
4
Plantain raw
Plantain raw
Contains more Calcium +866.7%
Contains more Iron +103.3%
Contains more Phosphorus +191.2%
Contains more Zinc +957.1%
Contains more Selenium +300%
Contains more Magnesium +68.2%
Contains more Potassium +280.9%
Contains less Sodium -99.1%
Contains more Copper +28.6%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +866.7%
Contains more Iron +103.3%
Contains more Phosphorus +191.2%
Contains more Zinc +957.1%
Contains more Selenium +300%
Contains more Magnesium +68.2%
Contains more Potassium +280.9%
Contains less Sodium -99.1%
Contains more Copper +28.6%

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
:
9
Plantain raw
Plantain raw
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +131.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +982.4%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B6 +109.1%
Contains more Folate +46.7%
Equal in Vitamin B1 - 0.052
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +131.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +982.4%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B6 +109.1%
Contains more Folate +46.7%
Equal in Vitamin B1 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Plantain raw
Plantain raw
Contains more Protein +383.1%
Contains more Fats +1554.1%
Contains more Other +19%
Contains more Carbs +76%
Equal in Water - 65.28
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +383.1%
Contains more Fats +1554.1%
Contains more Other +19%
Contains more Carbs +76%
Equal in Water - 65.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Plantain raw
Plantain raw
Contains more Monounsaturated Fat +8459.4%
Contains more Polyunsaturated fat +897.1%
Contains less Saturated Fat -94%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +8459.4%
Contains more Polyunsaturated fat +897.1%
Contains less Saturated Fat -94%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Plantain raw Opinion
Net carbs 15.02g 29.59g Plantain raw
Protein 6.28g 1.3g Tamale
Fats 6.12g 0.37g Tamale
Carbs 18.12g 31.89g Plantain raw
Calories 153kcal 122kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g 15g Tamale
Fiber 3.1g 2.3g Tamale
Calcium 29mg 3mg Tamale
Iron 1.22mg 0.6mg Tamale
Magnesium 22mg 37mg Plantain raw
Phosphorus 99mg 34mg Tamale
Potassium 131mg 499mg Plantain raw
Sodium 427mg 4mg Plantain raw
Zinc 1.48mg 0.14mg Tamale
Copper 0.063mg 0.081mg Plantain raw
Manganese 0.174mg Tamale
Selenium 6µg 1.5µg Tamale
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0mg 0.14mg Plantain raw
Vitamin C 1.7mg 18.4mg Plantain raw
Vitamin B1 0.05mg 0.052mg Plantain raw
Vitamin B2 0.08mg 0.054mg Tamale
Vitamin B3 1.59mg 0.686mg Tamale
Vitamin B5 0.205mg 0.26mg Plantain raw
Vitamin B6 0.143mg 0.299mg Plantain raw
Folate 15µg 22µg Plantain raw
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 0.7µg Plantain raw
Tryptophan 0.052mg 0.015mg Tamale
Threonine 0.239mg 0.034mg Tamale
Isoleucine 0.271mg 0.036mg Tamale
Leucine 0.568mg 0.059mg Tamale
Lysine 0.427mg 0.06mg Tamale
Methionine 0.15mg 0.017mg Tamale
Phenylalanine 0.275mg 0.044mg Tamale
Valine 0.318mg 0.046mg Tamale
Histidine 0.196mg 0.064mg Tamale
Cholesterol 17mg 0mg Plantain raw
Saturated Fat 2.396g 0.143g Plantain raw
Monounsaturated Fat 2.739g 0.032g Tamale
Polyunsaturated fat 0.688g 0.069g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Tamale
23%
Plantain raw
Minerals Daily Need Coverage Score
30%
Tamale
15%
Plantain raw

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 14.01g)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 423mg)
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Plantain raw
Plantain raw is lower in Saturated Fat (difference - 2.253g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.