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Tamale vs. Fruit roll ups — In-Depth Nutrition Comparison

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What are the main differences between tamale and fruit roll ups?

  • Tamale is richer in selenium, monounsaturated fat, and polyunsaturated fat, while fruit roll ups are higher in vitamin C.
  • Fruit roll ups' daily need coverage for vitamin C is 131% higher.
  • Fruit roll ups have 7 times less polyunsaturated fat than tamale. Tamale has 0.688g of polyunsaturated fat, while fruit roll ups have 0.093g.
  • Fruit roll ups are lower in saturated fat.
  • Fruit roll ups have a higher glycemic index (99) than tamale (82).

We used Tamales (Navajo) and Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C types in this comparison.

Infographic

Tamale vs Fruit roll ups infographic
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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.
Tamale
9
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 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +87.5%
Contains less SodiumSodium -25.8%

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
7
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 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +6958.8%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Fruit roll ups DV% diff.
Vitamin C 1.7mg 120mg 131%
Vitamin B12 0.54µg 23%
Carbs 18.12g 85.2g 22%
Iron 1.22mg 15%
Phosphorus 99mg 14%
Zinc 1.48mg 13%
Protein 6.28g 0.1g 12%
Fiber 3.1g 12%
Calories 153kcal 373kcal 11%
Vitamin B6 0.143mg 11%
Vitamin B3 1.59mg 10%
Manganese 0.174mg 8%
Copper 0.063mg 7%
Cholesterol 17mg 6%
Saturated fat 2.396g 0.99g 6%
Vitamin B2 0.08mg 6%
Magnesium 22mg 5%
Starch 12.27g 5%
Sodium 427mg 317mg 5%
Selenium 6µg 3.2µg 5%
Folate 15µg 4%
Polyunsaturated fat 0.688g 0.093g 4%
Vitamin B1 0.05mg 4%
Vitamin B5 0.205mg 4%
Potassium 131mg 4%
Fats 6.12g 3.5g 4%
Calcium 29mg 3%
Monounsaturated fat 2.739g 1.724g 3%
Net carbs 15.02g 85.2g N/A
Sugar 0.99g 38.7g 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
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 g
Contains more ProteinProtein +6180%
Contains more FatsFats +74.9%
Contains more WaterWater +567.6%
Contains more OtherOther +38%
Contains more CarbsCarbs +370.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 g
Contains more Mono. FatMonounsaturated fat +58.9%
Contains more Poly. FatPolyunsaturated fat +639.8%
Contains less Sat. FatSaturated fat -58.7%

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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. Fruit roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/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.