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Tamale vs. Dulce de Leche — In-Depth Nutrition Comparison

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Important differences between tamale and dulce de Leche

  • Tamale has more iron, fiber, vitamin B6, and vitamin B12; however, dulce de Leche has more vitamin B2, calcium, phosphorus, and vitamin B5.
  • Dulce de Leche's daily need coverage for vitamin B2 is 25% more.
  • Dulce de Leche is lower in sodium.
  • Tamale has a higher glycemic index than dulce de Leche.

The food varieties used in the comparison are Tamales (Navajo) and Dulce de Leche.

Infographic

Tamale vs Dulce de Leche 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
5
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more IronIron +617.6%
Contains more CopperCopper +1475%
Contains more ZincZinc +87.3%
Contains more ManganeseManganese +8600%
Contains more SeleniumSelenium +122.2%
Contains more CalciumCalcium +765.5%
Contains more PotassiumPotassium +167.2%
Contains more PhosphorusPhosphorus +94.9%
Contains less SodiumSodium -69.8%
~equal in Magnesium ~22mg

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
5
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B3Vitamin B3 +657.1%
Contains more Vitamin B6Vitamin B6 +793.8%
Contains more Vitamin B12Vitamin B12 +74.2%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +52.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +406.3%
Contains more Vitamin B5Vitamin B5 +307.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +137.2%
Contains more FatsFats +20.1%
Contains more CarbsCarbs +205.5%
Contains more OtherOther +26.8%
~equal in Protein ~6.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
3
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -47.2%
Contains more Mono. FatMonounsaturated fat +27.8%
Contains more Poly. FatPolyunsaturated fat +83.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
2
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
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +10342.5%
Contains more GlucoseGlucose +709.5%
Contains more FructoseFructose +88.2%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Dulce de Leche DV% diff.
Vitamin B2 0.08mg 0.405mg 25%
Calcium 29mg 251mg 22%
Choline 89.1mg 16%
Vitamin B5 0.205mg 0.835mg 13%
Phosphorus 99mg 193mg 13%
Iron 1.22mg 0.17mg 13%
Sodium 427mg 129mg 13%
Carbs 18.12g 55.35g 12%
Fiber 3.1g 0g 12%
Saturated fat 2.396g 4.534g 10%
Vitamin B12 0.54µg 0.31µg 10%
Vitamin B6 0.143mg 0.016mg 10%
Vitamin B3 1.59mg 0.21mg 9%
Vitamin A 0µg 74µg 8%
Calories 153kcal 315kcal 8%
Copper 0.063mg 0.004mg 7%
Manganese 0.174mg 0.002mg 7%
Zinc 1.48mg 0.79mg 6%
Potassium 131mg 350mg 6%
Selenium 6µg 2.7µg 6%
Starch 12.27g 5%
Cholesterol 17mg 29mg 4%
Vitamin B1 0.05mg 0.016mg 3%
Polyunsaturated fat 0.688g 0.375g 2%
Fats 6.12g 7.35g 2%
Vitamin C 1.7mg 2.6mg 1%
Folate 15µg 11µg 1%
Vitamin K 1.3µg 1%
Monounsaturated fat 2.739g 2.143g 1%
Protein 6.28g 6.84g 1%
Vitamin D 6IU 1%
Vitamin D 0.2µg 1%
Vitamin E 0mg 0.2mg 1%
Net carbs 15.02g 55.35g N/A
Magnesium 22mg 22mg 0%
Sugar 0.99g 49.74g N/A
Trans fat 0.364g 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 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.029g 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Dulce de Leche
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Tamale
23%
Dulce de Leche
Minerals Daily Need Coverage Score
30%
Tamale
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 48.75g)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 2.138g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $3)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food contains less Sodium?
Dulce de Leche
Dulce de Leche contains less Sodium (difference - 298mg)
Which food is lower in glycemic index?
Dulce de Leche
Dulce de Leche is lower in glycemic index (difference - 40)
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.