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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, and selenium, yet plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Plantain raw contains less sodium.
  • Plantain raw has a lower glycemic index than tamale.

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
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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +866.7%
Contains more IronIron +103.3%
Contains more ZincZinc +957.1%
Contains more PhosphorusPhosphorus +191.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +280.9%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -99.1%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +131.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +982.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +109.1%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg

All nutrients comparison - raw data values

Nutrient Tamale Plantain raw DV% diff.
Vitamin B12 0.54µg 0µg 23%
Vitamin C 1.7mg 18.4mg 19%
Sodium 427mg 4mg 18%
Zinc 1.48mg 0.14mg 12%
Vitamin B6 0.143mg 0.299mg 12%
Potassium 131mg 499mg 11%
Saturated fat 2.396g 0.143g 10%
Protein 6.28g 1.3g 10%
Phosphorus 99mg 34mg 9%
Fats 6.12g 0.37g 9%
Selenium 6µg 1.5µg 8%
Iron 1.22mg 0.6mg 8%
Manganese 0.174mg 8%
Monounsaturated fat 2.739g 0.032g 7%
Cholesterol 17mg 0mg 6%
Vitamin A 0µg 56µg 6%
Vitamin B3 1.59mg 0.686mg 6%
Starch 12.27g 5%
Carbs 18.12g 31.89g 5%
Polyunsaturated fat 0.688g 0.069g 4%
Magnesium 22mg 37mg 4%
Fiber 3.1g 2.3g 3%
Calcium 29mg 3mg 3%
Copper 0.063mg 0.081mg 2%
Choline 13.5mg 2%
Folate 15µg 22µg 2%
Vitamin B2 0.08mg 0.054mg 2%
Calories 153kcal 122kcal 2%
Vitamin B5 0.205mg 0.26mg 1%
Vitamin K 0.7µg 1%
Vitamin E 0mg 0.14mg 1%
Net carbs 15.02g 29.59g N/A
Sugar 0.99g 15g N/A
Vitamin B1 0.05mg 0.052mg 0%
Tryptophan 0.052mg 0.015mg 0%
Threonine 0.239mg 0.034mg 0%
Isoleucine 0.271mg 0.036mg 0%
Leucine 0.568mg 0.059mg 0%
Lysine 0.427mg 0.06mg 0%
Methionine 0.15mg 0.017mg 0%
Phenylalanine 0.275mg 0.044mg 0%
Valine 0.318mg 0.046mg 0%
Histidine 0.196mg 0.064mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +383.1%
Contains more FatsFats +1554.1%
Contains more OtherOther +19%
Contains more CarbsCarbs +76%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +8459.4%
Contains more Poly. FatPolyunsaturated fat +897.1%
Contains less Sat. FatSaturated fat -94%

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.