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  6. Tamale vs. Gooseberry

Tamale vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between tamale and gooseberries

  • Tamale is richer in vitamin B12, zinc, iron, phosphorus, selenium, and vitamin B3, yet gooseberries are richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin C for gooseberries is 29% higher.
  • Gooseberries contain less sodium.
  • Gooseberries have a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Gooseberries, raw.

Infographic

Tamale vs Gooseberry 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
7
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +16%
Contains more IronIron +293.5%
Contains more ZincZinc +1133.3%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +20.8%
Contains more SeleniumSelenium +900%
Contains more PotassiumPotassium +51.1%
Contains more CopperCopper +11.1%
Contains less SodiumSodium -99.8%

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
Tamale
6
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +430%
Contains more Vitamin B6Vitamin B6 +78.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +1529.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +39.5%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Gooseberry DV% diff.
Vitamin C 1.7mg 27.7mg 29%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 1mg 19%
Zinc 1.48mg 0.12mg 12%
Saturated fat 2.396g 0.038g 11%
Iron 1.22mg 0.31mg 11%
Protein 6.28g 0.88g 11%
Selenium 6µg 0.6µg 10%
Phosphorus 99mg 27mg 10%
Fats 6.12g 0.58g 9%
Vitamin B3 1.59mg 0.3mg 8%
Monounsaturated fat 2.739g 0.051g 7%
Cholesterol 17mg 0mg 6%
Vitamin B6 0.143mg 0.08mg 5%
Calories 153kcal 44kcal 5%
Starch 12.27g 5%
Fiber 3.1g 4.3g 5%
Vitamin B2 0.08mg 0.03mg 4%
Magnesium 22mg 10mg 3%
Carbs 18.12g 10.18g 3%
Polyunsaturated fat 0.688g 0.317g 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0mg 0.37mg 2%
Potassium 131mg 198mg 2%
Vitamin B5 0.205mg 0.286mg 2%
Folate 15µg 6µg 2%
Copper 0.063mg 0.07mg 1%
Manganese 0.174mg 0.144mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Net carbs 15.02g 5.88g N/A
Calcium 29mg 25mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +613.6%
Contains more FatsFats +955.2%
Contains more CarbsCarbs +78%
Contains more OtherOther +181.6%
Contains more WaterWater +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +5270.6%
Contains more Poly. FatPolyunsaturated fat +117%
Contains less Sat. FatSaturated fat -98.4%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.