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Tamale vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between tamale and fruit salad

  • Tamale has more vitamin B12, zinc, phosphorus, iron, vitamin B6, fiber, and vitamin B3; however, fruit salad is richer in vitamin A.
  • Tamale covers your daily vitamin B12 needs 23% more than fruit salad.
  • Fruit salad has 599 times less saturated fat than tamale. Tamale has 2.396g of saturated fat, while fruit salad has 0.004g.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of fruit salad is 54.

Specific food types used in this comparison are Tamales (Navajo) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Tamale vs Fruit salad 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
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +12.9%
Contains more IronIron +388%
Contains more CopperCopper +26%
Contains more ZincZinc +957.1%
Contains more PhosphorusPhosphorus +607.1%
Contains more ManganeseManganese +15.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.8%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B3Vitamin B3 +346.6%
Contains more Vitamin B5Vitamin B5 +286.8%
Contains more Vitamin B6Vitamin B6 +429.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +94.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1131.4%
Contains more FatsFats +20300%
Contains more CarbsCarbs +38.9%
Contains more OtherOther +430.8%
Contains more WaterWater +26.5%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +54680%
Contains more Poly. FatPolyunsaturated fat +6154.5%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Fruit salad DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 5mg 18%
Protein 6.28g 0.51g 12%
Phosphorus 99mg 14mg 12%
Zinc 1.48mg 0.14mg 12%
Iron 1.22mg 0.25mg 12%
Saturated fat 2.396g 0.004g 11%
Selenium 6µg 11%
Vitamin B6 0.143mg 0.027mg 9%
Fats 6.12g 0.03g 9%
Fiber 3.1g 1g 8%
Vitamin B3 1.59mg 0.356mg 8%
Monounsaturated fat 2.739g 0.005g 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 0.011g 5%
Vitamin B2 0.08mg 0.014mg 5%
Calories 153kcal 50kcal 5%
Folate 15µg 3µg 3%
Vitamin B5 0.205mg 0.053mg 3%
Vitamin B1 0.05mg 0.011mg 3%
Magnesium 22mg 8mg 3%
Vitamin A 0µg 30µg 3%
Calcium 29mg 11mg 2%
Carbs 18.12g 13.05g 2%
Vitamin C 1.7mg 3.3mg 2%
Manganese 0.174mg 0.151mg 1%
Copper 0.063mg 0.05mg 1%
Net carbs 15.02g 12.05g N/A
Potassium 131mg 116mg 0%
Sugar 0.99g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
30%
Tamale
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 2.392g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 28)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.