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  6. Tamale vs. Goat cheese

Tamale vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between tamale and goat cheese

  • Tamale is richer in vitamin B12, fiber, and zinc, yet goat cheese is richer in copper, vitamin B2, phosphorus, vitamin A, and calcium.
  • Daily need coverage for saturated fat for goat cheese is 91% higher.
  • Tamale contains less cholesterol.
  • Goat cheese has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Cheese, goat, semisoft type.

Infographic

Tamale vs Goat cheese 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
3
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more ZincZinc +124.2%
Contains more ManganeseManganese +87.1%
Contains more SeleniumSelenium +57.9%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +927.6%
Contains more PotassiumPotassium +20.6%
Contains more IronIron +32.8%
Contains more CopperCopper +795.2%
Contains more PhosphorusPhosphorus +278.8%
~equal in Sodium ~415mg

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
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin B12Vitamin B12 +145.5%
Contains more FolateFolate +650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +745%
~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient Tamale Goat cheese DV% diff.
Saturated fat 2.396g 20.639g 83%
Copper 0.063mg 0.564mg 56%
Vitamin B2 0.08mg 0.676mg 46%
Vitamin A 0µg 407µg 45%
Phosphorus 99mg 375mg 39%
Fats 6.12g 29.84g 36%
Protein 6.28g 21.58g 31%
Calcium 29mg 298mg 27%
Cholesterol 17mg 79mg 21%
Vitamin B12 0.54µg 0.22µg 13%
Fiber 3.1g 0g 12%
Calories 153kcal 364kcal 11%
Monounsaturated fat 2.739g 6.808g 10%
Zinc 1.48mg 0.66mg 7%
Vitamin B6 0.143mg 0.06mg 6%
Carbs 18.12g 0.12g 6%
Iron 1.22mg 1.62mg 5%
Starch 12.27g 5%
Manganese 0.174mg 0.093mg 4%
Selenium 6µg 3.8µg 4%
Vitamin B3 1.59mg 1.148mg 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Folate 15µg 2µg 3%
Vitamin E 0mg 0.26mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B1 0.05mg 0.072mg 2%
Magnesium 22mg 29mg 2%
Vitamin K 2.5µg 2%
Sodium 427mg 415mg 1%
Potassium 131mg 158mg 1%
Net carbs 15.02g 0.12g N/A
Sugar 0.99g 0.12g N/A
Vitamin B5 0.205mg 0.19mg 0%
Polyunsaturated fat 0.688g 0.709g 0%
Tryptophan 0.052mg 0.227mg 0%
Threonine 0.239mg 0.805mg 0%
Isoleucine 0.271mg 0.893mg 0%
Leucine 0.568mg 1.861mg 0%
Lysine 0.427mg 1.549mg 0%
Methionine 0.15mg 0.575mg 0%
Phenylalanine 0.275mg 0.859mg 0%
Valine 0.318mg 1.485mg 0%
Histidine 0.196mg 0.589mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +15000%
Contains more WaterWater +49.6%
Contains more ProteinProtein +243.6%
Contains more FatsFats +387.6%
Contains more OtherOther +113%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +148.6%
~equal in Polyunsaturated fat ~0.709g

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.