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  6. Tamale vs. Garden cress

Tamale vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between tamale and garden cress

  • Tamale has more vitamin B12; however, garden cress is richer in vitamin A, vitamin C, manganese, folate, potassium, vitamin B2, and copper.
  • Garden cress covers your daily vitamin A needs 138% more than tamale.
  • Garden cress contains less saturated fat.

Specific food types used in this comparison are Tamales (Navajo) and Cress, garden, raw.

Infographic

Tamale vs Garden cress 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
3
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +543.5%
Contains more PhosphorusPhosphorus +30.3%
Contains more SeleniumSelenium +566.7%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +179.3%
Contains more PotassiumPotassium +362.6%
Contains more CopperCopper +169.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +217.8%
~equal in Iron ~1.3mg

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
2
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +59%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3958.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 1.7mg 69mg 75%
Vitamin A 0µg 346µg 38%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 14mg 18%
Folate 15µg 80µg 16%
Manganese 0.174mg 0.553mg 16%
Vitamin B2 0.08mg 0.26mg 14%
Potassium 131mg 606mg 14%
Copper 0.063mg 0.17mg 12%
Zinc 1.48mg 0.23mg 11%
Saturated fat 2.396g 0.023g 11%
Selenium 6µg 0.9µg 9%
Fiber 3.1g 1.1g 8%
Vitamin B6 0.143mg 0.247mg 8%
Fats 6.12g 0.7g 8%
Protein 6.28g 2.6g 7%
Calories 153kcal 32kcal 6%
Monounsaturated fat 2.739g 0.239g 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Calcium 29mg 81mg 5%
Vitamin E 0mg 0.7mg 5%
Magnesium 22mg 38mg 4%
Carbs 18.12g 5.5g 4%
Choline 19.5mg 4%
Vitamin B3 1.59mg 1mg 4%
Polyunsaturated fat 0.688g 0.228g 3%
Vitamin B1 0.05mg 0.08mg 3%
Phosphorus 99mg 76mg 3%
Vitamin B5 0.205mg 0.242mg 1%
Iron 1.22mg 1.3mg 1%
Net carbs 15.02g 4.4g N/A
Sugar 0.99g 4.4g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +141.5%
Contains more FatsFats +774.3%
Contains more CarbsCarbs +229.5%
Contains more WaterWater +31.3%
Contains more OtherOther +30.4%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1046%
Contains more Poly. FatPolyunsaturated fat +201.8%
Contains less Sat. FatSaturated fat -99%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.