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Tamale vs. Grape seed oil — In-Depth Nutrition Comparison

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The main differences between tamale and grape seed oil

  • Tamale is richer in vitamin B12, iron, phosphorus, zinc, fiber, vitamin B6, and selenium, yet grape seed oil is richer in vitamin E.
  • Daily need coverage for vitamin E for grape seed oil is 192% higher.
  • Grape seed oil contains less sodium.
  • Grape seed oil has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Oil, grapeseed.

Infographic

Tamale vs Grape seed oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains less SodiumSodium -100%

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
8
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% 0% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
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 EVitamin E +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1534%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +487.8%
Contains more Poly. FatPolyunsaturated fat +10059.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Grape seed oil DV% diff.
Polyunsaturated fat 0.688g 69.9g 461%
Vitamin E 0mg 28.8mg 192%
Fats 6.12g 100g 144%
Calories 153kcal 884kcal 37%
Monounsaturated fat 2.739g 16.1g 33%
Saturated fat 2.396g 9.6g 33%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 0mg 19%
Iron 1.22mg 0mg 15%
Phosphorus 99mg 0mg 14%
Zinc 1.48mg 0mg 13%
Protein 6.28g 0g 13%
Fiber 3.1g 0g 12%
Vitamin B6 0.143mg 0mg 11%
Selenium 6µg 0µg 11%
Vitamin B3 1.59mg 0mg 10%
Manganese 0.174mg 8%
Copper 0.063mg 7%
Cholesterol 17mg 0mg 6%
Carbs 18.12g 0g 6%
Vitamin B2 0.08mg 0mg 6%
Starch 12.27g 5%
Magnesium 22mg 0mg 5%
Folate 15µg 0µg 4%
Vitamin B1 0.05mg 0mg 4%
Vitamin B5 0.205mg 0mg 4%
Potassium 131mg 0mg 4%
Calcium 29mg 0mg 3%
Vitamin C 1.7mg 0mg 2%
Net carbs 15.02g 0g N/A
Sugar 0.99g 0g N/A
Tryptophan 0.052mg 0mg 0%
Threonine 0.239mg 0mg 0%
Isoleucine 0.271mg 0mg 0%
Leucine 0.568mg 0mg 0%
Lysine 0.427mg 0mg 0%
Methionine 0.15mg 0mg 0%
Phenylalanine 0.275mg 0mg 0%
Valine 0.318mg 0mg 0%
Histidine 0.196mg 0mg 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 Grape seed oil
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
44%
Grape seed oil
Minerals Daily Need Coverage Score
30%
Tamale
0%
Grape seed oil

Comparison summary

Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 7.204g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $4)
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?
Grape seed oil
Grape seed oil is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 427mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 82)

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 seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.