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Tamale vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between tamale and ground beef

  • Tamale has more fiber; however, ground beef has more vitamin B12, zinc, selenium, vitamin B3, iron, and vitamin B6.
  • Ground beef's daily need coverage for vitamin B12 is 81% more.
  • Ground beef is lower in sodium.
  • Tamale has a higher glycemic index than ground beef.

The food varieties used in the comparison are Tamales (Navajo) and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Tamale vs Ground beef 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
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +29.4%
Contains more ManganeseManganese +1833.3%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +84%
Contains more IronIron +86.1%
Contains more CopperCopper +25.4%
Contains more ZincZinc +294.6%
Contains more PhosphorusPhosphorus +67.7%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +218.3%

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
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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B3Vitamin B3 +153.2%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more Vitamin B12Vitamin B12 +361.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.051mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%
Contains more ProteinProtein +280.1%
Contains more FatsFats +151.1%
Contains more OtherOther +73.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Poly. FatPolyunsaturated fat +68.6%
Contains more Mono. FatMonounsaturated fat +167.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Ground beef DV% diff.
Vitamin B12 0.54µg 2.49µg 81%
Zinc 1.48mg 5.84mg 40%
Protein 6.28g 23.87g 35%
Selenium 6µg 19.1µg 24%
Cholesterol 17mg 88mg 24%
Saturated fat 2.396g 6.073g 17%
Sodium 427mg 73mg 15%
Vitamin B3 1.59mg 4.026mg 15%
Fats 6.12g 15.37g 14%
Choline 73.2mg 13%
Vitamin B6 0.143mg 0.311mg 13%
Iron 1.22mg 2.27mg 13%
Fiber 3.1g 0g 12%
Monounsaturated fat 2.739g 7.322g 11%
Phosphorus 99mg 166mg 10%
Vitamin B2 0.08mg 0.171mg 7%
Manganese 0.174mg 0.009mg 7%
Carbs 18.12g 0g 6%
Vitamin B5 0.205mg 0.512mg 6%
Starch 12.27g 5%
Calories 153kcal 241kcal 4%
Potassium 131mg 241mg 3%
Vitamin C 1.7mg 0mg 2%
Vitamin K 2.9µg 2%
Polyunsaturated fat 0.688g 0.408g 2%
Copper 0.063mg 0.079mg 2%
Folate 15µg 7µg 2%
Vitamin E 0mg 0.12mg 1%
Magnesium 22mg 17mg 1%
Net carbs 15.02g 0g N/A
Vitamin D 2IU 0%
Calcium 29mg 33mg 0%
Sugar 0.99g 0g N/A
Vitamin A 0µg 3µg 0%
Vitamin B1 0.05mg 0.051mg 0%
Trans fat 1.173g N/A
Tryptophan 0.052mg 0.121mg 0%
Threonine 0.239mg 0.923mg 0%
Isoleucine 0.271mg 1.055mg 0%
Leucine 0.568mg 1.861mg 0%
Lysine 0.427mg 1.976mg 0%
Methionine 0.15mg 0.614mg 0%
Phenylalanine 0.275mg 0.931mg 0%
Valine 0.318mg 1.172mg 0%
Histidine 0.196mg 0.775mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Ground beef
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
46%
Ground beef
Minerals Daily Need Coverage Score
30%
Tamale
50%
Ground beef

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 71mg)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 3.677g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2)
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.