Tamale vs. Egg white — In-Depth Nutrition Comparison
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Differences between tamale and egg whites
- Tamale has more vitamin B12, iron, zinc, fiber, phosphorus, and vitamin B6, while egg whites have more vitamin B2 and selenium.
- Egg whites' daily need coverage for vitamin B2 is 28% higher.
- The amount of saturated fat in egg whites is lower.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of tamale is 82.
The food types used in this comparison are Tamales (Navajo) and Egg, white, raw, fresh.
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +314.3% |
| Contains more IronIron | +1425% |
| Contains more CopperCopper | +173.9% |
| Contains more ZincZinc | +4833.3% |
| Contains more PhosphorusPhosphorus | +560% |
| Contains more ManganeseManganese | +1481.8% |
| Contains more PotassiumPotassium | +24.4% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +233.3% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +1414.3% |
| Contains more Vitamin B6Vitamin B6 | +2760% |
| Contains more Vitamin B12Vitamin B12 | +500% |
| Contains more FolateFolate | +275% |
| Contains more Vitamin B2Vitamin B2 | +448.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.08mg | 0.439mg | 28% |
| Selenium | 6µg | 20µg | 25% |
| Vitamin B12 | 0.54µg | 0.09µg | 19% |
| Iron | 1.22mg | 0.08mg | 14% |
| Zinc | 1.48mg | 0.03mg | 13% |
| Phosphorus | 99mg | 15mg | 12% |
| Fiber | 3.1g | 0g | 12% |
| Vitamin B6 | 0.143mg | 0.005mg | 11% |
| Saturated fat | 2.396g | 0g | 11% |
| Sodium | 427mg | 166mg | 11% |
| Vitamin B3 | 1.59mg | 0.105mg | 9% |
| Protein | 6.28g | 10.9g | 9% |
| Fats | 6.12g | 0.17g | 9% |
| Manganese | 0.174mg | 0.011mg | 7% |
| Monounsaturated fat | 2.739g | 0g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Carbs | 18.12g | 0.73g | 6% |
| Polyunsaturated fat | 0.688g | 0g | 5% |
| Calories | 153kcal | 52kcal | 5% |
| Starch | 12.27g | 5% | |
| Copper | 0.063mg | 0.023mg | 4% |
| Vitamin B1 | 0.05mg | 0.004mg | 4% |
| Folate | 15µg | 4µg | 3% |
| Magnesium | 22mg | 11mg | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Calcium | 29mg | 7mg | 2% |
| Potassium | 131mg | 163mg | 1% |
| Net carbs | 15.02g | 0.73g | N/A |
| Sugar | 0.99g | 0.71g | N/A |
| Vitamin B5 | 0.205mg | 0.19mg | 0% |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.052mg | 0.125mg | 0% |
| Threonine | 0.239mg | 0.449mg | 0% |
| Isoleucine | 0.271mg | 0.661mg | 0% |
| Leucine | 0.568mg | 1.016mg | 0% |
| Lysine | 0.427mg | 0.806mg | 0% |
| Methionine | 0.15mg | 0.399mg | 0% |
| Phenylalanine | 0.275mg | 0.686mg | 0% |
| Valine | 0.318mg | 0.809mg | 0% |
| Histidine | 0.196mg | 0.29mg | 0% |
| Fructose | 0.17g | 0.07g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3500% |
| Contains more CarbsCarbs | +2382.2% |
| Contains more OtherOther | +119% |
| Contains more ProteinProtein | +73.6% |
| Contains more WaterWater | +28.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more FructoseFructose | +142.9% |
| Contains more MaltoseMaltose | +214.3% |
| Contains more GlucoseGlucose | +61.9% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
