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  6. Tamale vs. Cranberry

Tamale vs. Cranberry — In-Depth Nutrition Comparison

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A recap on differences between Tamale and Cranberry

  • Tamale is higher in Vitamin B12, Zinc, Phosphorus, Iron, Selenium, and Vitamin B3, yet Cranberry is higher in Vitamin C, and Vitamin E .
  • Tamale covers your daily Vitamin B12 needs 23% more than Cranberry.
  • Tamale contains 300 times more Saturated Fat than Cranberry. While Tamale contains 2.396g of Saturated Fat, Cranberry contains only 0.008g.

Food varieties used in this article are Tamales (Navajo) and Cranberries, raw.

Infographic

Tamale vs Cranberry 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
8
:
2
Cranberry
Cranberry
Contains more Calcium +262.5%
Contains more Iron +430.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +800%
Contains more Potassium +63.8%
Contains more Zinc +1544.4%
Contains more Copper +12.5%
Contains more Selenium +5900%
Contains less Sodium -99.5%
Contains more Manganese +53.4%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +262.5%
Contains more Iron +430.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +800%
Contains more Potassium +63.8%
Contains more Zinc +1544.4%
Contains more Copper +12.5%
Contains more Selenium +5900%
Contains less Sodium -99.5%
Contains more Manganese +53.4%

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
6
:
6
Cranberry
Cranberry
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +1474.3%
Contains more Vitamin B6 +150.9%
Contains more Folate +1400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +723.5%
Contains more Vitamin B5 +43.9%
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +1474.3%
Contains more Vitamin B6 +150.9%
Contains more Folate +1400%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +723.5%
Contains more Vitamin B5 +43.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Cranberry
Cranberry
Contains more Protein +1265.2%
Contains more Fats +4607.7%
Contains more Carbs +51.4%
Contains more Other +1050%
Contains more Water +28.2%
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
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +1265.2%
Contains more Fats +4607.7%
Contains more Carbs +51.4%
Contains more Other +1050%
Contains more Water +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +15116.7%
Contains more Polyunsaturated fat +1150.9%
Contains less Saturated Fat -99.7%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +15116.7%
Contains more Polyunsaturated fat +1150.9%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Sucrose +150%
Contains more Maltose +∞%
Contains more Glucose +1538.1%
Contains more Fructose +294.1%
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +150%
Contains more Maltose +∞%
Contains more Glucose +1538.1%
Contains more Fructose +294.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Cranberry
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
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Cranberry Opinion
Net carbs 15.02g 8.37g Tamale
Protein 6.28g 0.46g Tamale
Fats 6.12g 0.13g Tamale
Carbs 18.12g 11.97g Tamale
Calories 153kcal 46kcal Tamale
Starch 12.27g 0g Tamale
Fructose 0.17g 0.67g Cranberry
Sugar 0.99g 4.27g Tamale
Fiber 3.1g 3.6g Cranberry
Calcium 29mg 8mg Tamale
Iron 1.22mg 0.23mg Tamale
Magnesium 22mg 6mg Tamale
Phosphorus 99mg 11mg Tamale
Potassium 131mg 80mg Tamale
Sodium 427mg 2mg Cranberry
Zinc 1.48mg 0.09mg Tamale
Copper 0.063mg 0.056mg Tamale
Manganese 0.174mg 0.267mg Cranberry
Selenium 6µg 0.1µg Tamale
Vitamin A 0IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 0mg 1.32mg Cranberry
Vitamin C 1.7mg 14mg Cranberry
Vitamin B1 0.05mg 0.012mg Tamale
Vitamin B2 0.08mg 0.02mg Tamale
Vitamin B3 1.59mg 0.101mg Tamale
Vitamin B5 0.205mg 0.295mg Cranberry
Vitamin B6 0.143mg 0.057mg Tamale
Folate 15µg 1µg Tamale
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 5µg Cranberry
Tryptophan 0.052mg 0.003mg Tamale
Threonine 0.239mg 0.028mg Tamale
Isoleucine 0.271mg 0.033mg Tamale
Leucine 0.568mg 0.053mg Tamale
Lysine 0.427mg 0.039mg Tamale
Methionine 0.15mg 0.003mg Tamale
Phenylalanine 0.275mg 0.036mg Tamale
Valine 0.318mg 0.045mg Tamale
Histidine 0.196mg 0.018mg Tamale
Cholesterol 17mg 0mg Cranberry
Saturated Fat 2.396g 0.008g Cranberry
Monounsaturated Fat 2.739g 0.018g Tamale
Polyunsaturated fat 0.688g 0.055g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
11%
Cranberry
Minerals Daily Need Coverage Score
30%
Tamale
8%
Cranberry

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 - 3.28g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 2.388g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 37)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.