Tamale vs. Gratin — In-Depth Nutrition Comparison
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Significant differences between tamale and gratin
- Tamale has more vitamin B12, iron, zinc, and selenium; however, gratin is richer in copper, vitamin C, calcium, potassium, and vitamin A.
- Tamale covers your daily vitamin B12 needs 23% more than gratin.
- Gratin has 2 times less selenium than tamale. Tamale has 6µg of selenium, while gratin has 2.7µg.
- Tamale contains less saturated fat.
Specific food types used in this comparison are Tamales (Navajo) and Potatoes, au gratin, home-prepared from recipe using butter.
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.
| Contains more IronIron | +90.6% |
| Contains more ZincZinc | +114.5% |
| Contains more SeleniumSelenium | +122.2% |
| Contains more CalciumCalcium | +310.3% |
| Contains more PotassiumPotassium | +202.3% |
| Contains more CopperCopper | +154% |
| Contains more PhosphorusPhosphorus | +14.1% |
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.
| Contains more Vitamin B3Vitamin B3 | +60.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +36.4% |
| Contains more Vitamin CVitamin C | +482.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B5Vitamin B5 | +88.8% |
| Contains more Vitamin B6Vitamin B6 | +21.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.1% |
| Contains more CarbsCarbs | +60.8% |
| Contains more FatsFats | +24% |
| Contains more OtherOther | +50.7% |
~equal in
Water
~74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.4% |
| Contains more Mono. FatMonounsaturated fat | +27.5% |
| Contains more Poly. FatPolyunsaturated fat | +149.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Copper | 0.063mg | 0.16mg | 11% |
| Saturated fat | 2.396g | 4.733g | 11% |
| Vitamin C | 1.7mg | 9.9mg | 9% |
| Calcium | 29mg | 119mg | 9% |
| Potassium | 131mg | 396mg | 8% |
| Vitamin A | 0µg | 64µg | 7% |
| Iron | 1.22mg | 0.64mg | 7% |
| Zinc | 1.48mg | 0.69mg | 7% |
| Selenium | 6µg | 2.7µg | 6% |
| Fiber | 3.1g | 1.8g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B3 | 1.59mg | 0.993mg | 4% |
| Vitamin B5 | 0.205mg | 0.387mg | 4% |
| Vitamin B2 | 0.08mg | 0.116mg | 3% |
| Polyunsaturated fat | 0.688g | 0.276g | 3% |
| Vitamin B6 | 0.143mg | 0.174mg | 2% |
| Phosphorus | 99mg | 113mg | 2% |
| Cholesterol | 17mg | 23mg | 2% |
| Carbs | 18.12g | 11.27g | 2% |
| Protein | 6.28g | 5.06g | 2% |
| Fats | 6.12g | 7.59g | 2% |
| Monounsaturated fat | 2.739g | 2.149g | 1% |
| Folate | 15µg | 11µg | 1% |
| Calories | 153kcal | 132kcal | 1% |
| Vitamin B1 | 0.05mg | 0.064mg | 1% |
| Manganese | 0.174mg | 0.161mg | 1% |
| Net carbs | 15.02g | 9.47g | N/A |
| Magnesium | 22mg | 20mg | 0% |
| Sugar | 0.99g | N/A | |
| Sodium | 427mg | 433mg | 0% |
| Tryptophan | 0.052mg | 0.07mg | 0% |
| Threonine | 0.239mg | 0.192mg | 0% |
| Isoleucine | 0.271mg | 0.284mg | 0% |
| Leucine | 0.568mg | 0.443mg | 0% |
| Lysine | 0.427mg | 0.381mg | 0% |
| Methionine | 0.15mg | 0.117mg | 0% |
| Phenylalanine | 0.275mg | 0.254mg | 0% |
| Valine | 0.318mg | 0.325mg | 0% |
| Histidine | 0.196mg | 0.151mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
30%
32%
Comparison summary
Which food is lower in Cholesterol?
Tamale is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 2.337g)
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 82)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.