Tamale vs. Dates — In-Depth Nutrition Comparison
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The main differences between tamale and dates
- Tamale is richer in vitamin B12, zinc, and selenium, yet dates are richer in fiber, copper, potassium, and vitamin B5.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Dates have a lower glycemic index than tamale.
Food types used in this article are Tamales (Navajo) and Dates, deglet noor.
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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.
| Contains more IronIron | +19.6% |
| Contains more ZincZinc | +410.3% |
| Contains more PhosphorusPhosphorus | +59.7% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +400.8% |
| Contains more CopperCopper | +227% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +50.6% |
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.
| Contains more Vitamin CVitamin C | +325% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +24.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +187.3% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more FolateFolate | +26.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +156.3% |
| Contains more FatsFats | +1469.2% |
| Contains more WaterWater | +231.7% |
| Contains more CarbsCarbs | +314.1% |
| Contains more OtherOther | +15.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7508.3% |
| Contains more Poly. FatPolyunsaturated fat | +3521.1% |
| Contains less Sat. FatSaturated fat | -98.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +83.3% |
| Contains more SucroseSucrose | +5860% |
| Contains more GlucoseGlucose | +9361.9% |
| Contains more FructoseFructose | +11405.9% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fructose | 0.17g | 19.56g | 24% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Fiber | 3.1g | 8g | 20% |
| Carbs | 18.12g | 75.03g | 19% |
| Sodium | 427mg | 2mg | 18% |
| Copper | 0.063mg | 0.206mg | 16% |
| Potassium | 131mg | 656mg | 15% |
| Zinc | 1.48mg | 0.29mg | 11% |
| Saturated fat | 2.396g | 0.032g | 11% |
| Fats | 6.12g | 0.39g | 9% |
| Vitamin B5 | 0.205mg | 0.589mg | 8% |
| Protein | 6.28g | 2.45g | 8% |
| Monounsaturated fat | 2.739g | 0.036g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Calories | 153kcal | 282kcal | 6% |
| Starch | 12.27g | 5% | |
| Magnesium | 22mg | 43mg | 5% |
| Selenium | 6µg | 3µg | 5% |
| Phosphorus | 99mg | 62mg | 5% |
| Manganese | 0.174mg | 0.262mg | 4% |
| Polyunsaturated fat | 0.688g | 0.019g | 4% |
| Iron | 1.22mg | 1.02mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B3 | 1.59mg | 1.274mg | 2% |
| Vitamin B6 | 0.143mg | 0.165mg | 2% |
| Choline | 6.3mg | 1% | |
| Folate | 15µg | 19µg | 1% |
| Vitamin B2 | 0.08mg | 0.066mg | 1% |
| Vitamin C | 1.7mg | 0.4mg | 1% |
| Calcium | 29mg | 39mg | 1% |
| Net carbs | 15.02g | 67.03g | N/A |
| Sugar | 0.99g | 63.35g | N/A |
| Vitamin E | 0mg | 0.05mg | 0% |
| Vitamin B1 | 0.05mg | 0.052mg | 0% |
| Tryptophan | 0.052mg | 0.012mg | 0% |
| Threonine | 0.239mg | 0.043mg | 0% |
| Isoleucine | 0.271mg | 0.049mg | 0% |
| Leucine | 0.568mg | 0.084mg | 0% |
| Lysine | 0.427mg | 0.066mg | 0% |
| Methionine | 0.15mg | 0.022mg | 0% |
| Phenylalanine | 0.275mg | 0.05mg | 0% |
| Valine | 0.318mg | 0.071mg | 0% |
| Histidine | 0.196mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
30%
29%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 62.36g)
Which food is cheaper?
Tamale is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 2.364g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is richer in minerals?
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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.