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  6. Tamale vs. Falafel

Tamale vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between Tamale and Falafel

  • Tamale is higher in Vitamin B12, and Selenium, yet Falafel is higher in Iron, Manganese, Copper, Folate, Magnesium, Potassium, Phosphorus, and Vitamin B1.
  • Falafel covers your daily Iron needs 28% more than Tamale.

Food varieties used in this article are Tamales (Navajo) and Falafel, home-prepared.

Infographic

Tamale vs Falafel 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
1
:
9
Falafel
Falafel
Contains more Selenium +500%
Contains more Calcium +86.2%
Contains more Iron +180.3%
Contains more Magnesium +272.7%
Contains more Phosphorus +93.9%
Contains more Potassium +346.6%
Contains less Sodium -31.1%
Contains more Copper +309.5%
Contains more Manganese +297.1%
Equal in Zinc - 1.5
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Falafel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 129% 59% 83% 52% 39% 41% 86% 91% 6%
Contains more Selenium +500%
Contains more Calcium +86.2%
Contains more Iron +180.3%
Contains more Magnesium +272.7%
Contains more Phosphorus +93.9%
Contains more Potassium +346.6%
Contains less Sodium -31.1%
Contains more Copper +309.5%
Contains more Manganese +297.1%
Equal in Zinc - 1.5

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
5
:
6
Falafel
Falafel
Contains more Vitamin B3 +52.3%
Contains more Vitamin B6 +14.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +192%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B5 +42.4%
Contains more Folate +520%
Equal in Vitamin C - 1.6
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%
Falafel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B6 +14.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +192%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B5 +42.4%
Contains more Folate +520%
Equal in Vitamin C - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
1
:
4
Falafel
Falafel
Contains more Water +96.7%
Contains more Protein +111.9%
Contains more Fats +190.8%
Contains more Carbs +75.7%
Contains more Other +76.1%
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
Falafel
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more Water +96.7%
Contains more Protein +111.9%
Contains more Fats +190.8%
Contains more Carbs +75.7%
Contains more Other +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
0
:
3
Falafel
Falafel
Contains more Monounsaturated Fat +271.3%
Contains more Polyunsaturated fat +504.7%
Equal in Saturated Fat - 2.383
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Falafel
14% 61% 25%
Saturated Fat: 2.383 g
Monounsaturated Fat: 10.171 g
Polyunsaturated fat: 4.16 g
Contains more Monounsaturated Fat +271.3%
Contains more Polyunsaturated fat +504.7%
Equal in Saturated Fat - 2.383

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Falafel Opinion
Net carbs 15.02g 31.84g Falafel
Protein 6.28g 13.31g Falafel
Fats 6.12g 17.8g Falafel
Carbs 18.12g 31.84g Falafel
Calories 153kcal 333kcal Falafel
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Falafel
Fiber 3.1g Tamale
Calcium 29mg 54mg Falafel
Iron 1.22mg 3.42mg Falafel
Magnesium 22mg 82mg Falafel
Phosphorus 99mg 192mg Falafel
Potassium 131mg 585mg Falafel
Sodium 427mg 294mg Falafel
Zinc 1.48mg 1.5mg Falafel
Copper 0.063mg 0.258mg Falafel
Manganese 0.174mg 0.691mg Falafel
Selenium 6µg 1µg Tamale
Vitamin A 0IU 13IU Falafel
Vitamin A RAE 0µg 1µg Falafel
Vitamin C 1.7mg 1.6mg Tamale
Vitamin B1 0.05mg 0.146mg Falafel
Vitamin B2 0.08mg 0.166mg Falafel
Vitamin B3 1.59mg 1.044mg Tamale
Vitamin B5 0.205mg 0.292mg Falafel
Vitamin B6 0.143mg 0.125mg Tamale
Folate 15µg 93µg Falafel
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg 0.134mg Falafel
Threonine 0.239mg 0.492mg Falafel
Isoleucine 0.271mg 0.567mg Falafel
Leucine 0.568mg 0.944mg Falafel
Lysine 0.427mg 0.856mg Falafel
Methionine 0.15mg 0.187mg Falafel
Phenylalanine 0.275mg 0.707mg Falafel
Valine 0.318mg 0.562mg Falafel
Histidine 0.196mg 0.364mg Falafel
Cholesterol 17mg 0mg Falafel
Saturated Fat 2.396g 2.383g Falafel
Monounsaturated Fat 2.739g 10.171g Falafel
Polyunsaturated fat 0.688g 4.16g Falafel
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Falafel
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
18%
Falafel
Minerals Daily Need Coverage Score
30%
Tamale
60%
Falafel

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $4)
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Falafel
Falafel contains less Sodium (difference - 133mg)
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Falafel
Falafel is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Falafel
Falafel is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.