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  6. Tamale vs. Grape leaves

Tamale vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between tamale and grape leaves

  • Tamale has more vitamin B12, while grape leaves have more vitamin A, manganese, copper, calcium, fiber, vitamin B2, vitamin B6, and iron.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • The amount of sodium in grape leaves is lower.

The food types used in this comparison are Tamales (Navajo) and Grape leaves, raw.

Infographic

Tamale vs Grape leaves 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
Tamale
2
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +120.9%
Contains more SeleniumSelenium +566.7%
Contains more MagnesiumMagnesium +331.8%
Contains more CalciumCalcium +1151.7%
Contains more PotassiumPotassium +107.6%
Contains more IronIron +115.6%
Contains more CopperCopper +558.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1540.8%
~equal in Phosphorus ~91mg

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
2
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +552.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +342.5%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more FolateFolate +453.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.174mg 2.855mg 117%
Vitamin K 108.6µg 91%
Copper 0.063mg 0.415mg 39%
Calcium 29mg 363mg 33%
Fiber 3.1g 11g 32%
Vitamin B12 0.54µg 0µg 23%
Vitamin B2 0.08mg 0.354mg 21%
Vitamin B6 0.143mg 0.4mg 20%
Sodium 427mg 9mg 18%
Iron 1.22mg 2.63mg 18%
Magnesium 22mg 95mg 17%
Folate 15µg 83µg 17%
Vitamin E 0mg 2mg 13%
Vitamin C 1.7mg 11.1mg 10%
Saturated fat 2.396g 0.336g 9%
Selenium 6µg 0.9µg 9%
Monounsaturated fat 2.739g 0.081g 7%
Zinc 1.48mg 0.67mg 7%
Cholesterol 17mg 0mg 6%
Fats 6.12g 2.12g 6%
Starch 12.27g 5%
Vitamin B3 1.59mg 2.362mg 5%
Potassium 131mg 272mg 4%
Polyunsaturated fat 0.688g 1.065g 3%
Calories 153kcal 93kcal 3%
Choline 12.8mg 2%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B5 0.205mg 0.231mg 1%
Protein 6.28g 5.6g 1%
Phosphorus 99mg 91mg 1%
Carbs 18.12g 17.31g 0%
Net carbs 15.02g 6.31g N/A
Sugar 0.99g 6.3g 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
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +188.7%
Contains more OtherOther +19.6%
~equal in Carbs ~17.31g
~equal in Water ~73.32g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +3281.5%
Contains less Sat. FatSaturated fat -86%
Contains more Poly. FatPolyunsaturated fat +54.8%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.