Tamale vs. Heart of palm — In-Depth Nutrition Comparison
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How are tamale and heart of palm different?
- Tamale is higher in vitamin B12 and selenium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, vitamin B2, and vitamin C.
- Daily need coverage for copper for heart of palm is 65% higher.
- Heart of palm has less saturated fat.
- Heart of palm has a lower glycemic index (32) than tamale (82).
Tamales (Navajo) and Hearts of palm, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +120% |
| Contains more CalciumCalcium | +61.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +757.1% |
| Contains more PotassiumPotassium | +1278.6% |
| Contains more IronIron | +38.5% |
| Contains more CopperCopper | +922.2% |
| Contains more ZincZinc | +152% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains less SodiumSodium | -96.7% |
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 | +76.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +370.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +125% |
| Contains more Vitamin B6Vitamin B6 | +466.4% |
| Contains more FolateFolate | +60% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +132.6% |
| Contains more FatsFats | +2960% |
| Contains more CarbsCarbs | +41.3% |
| Contains more OtherOther | +44.2% |
~equal in
Water
~69.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +54680% |
| Contains more Poly. FatPolyunsaturated fat | +673% |
| Contains less Sat. FatSaturated fat | -98.1% |
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 Sugar |
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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 Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.063mg | 0.644mg | 65% |
| Vitamin B6 | 0.143mg | 0.81mg | 51% |
| Potassium | 131mg | 1806mg | 49% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Zinc | 1.48mg | 3.73mg | 20% |
| Sodium | 427mg | 14mg | 18% |
| Saturated fat | 2.396g | 0.046g | 11% |
| Selenium | 6µg | 0.7µg | 10% |
| Fats | 6.12g | 0.2g | 9% |
| Vitamin B2 | 0.08mg | 0.18mg | 8% |
| Manganese | 0.174mg | 8% | |
| Vitamin C | 1.7mg | 8mg | 7% |
| Monounsaturated fat | 2.739g | 0.005g | 7% |
| Protein | 6.28g | 2.7g | 7% |
| Phosphorus | 99mg | 140mg | 6% |
| Fiber | 3.1g | 1.5g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Iron | 1.22mg | 1.69mg | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B5 | 0.205mg | 4% | |
| Polyunsaturated fat | 0.688g | 0.089g | 4% |
| Vitamin B3 | 1.59mg | 0.9mg | 4% |
| Vitamin E | 0mg | 0.5mg | 3% |
| Magnesium | 22mg | 10mg | 3% |
| Folate | 15µg | 24µg | 2% |
| Calories | 153kcal | 115kcal | 2% |
| Carbs | 18.12g | 25.61g | 2% |
| Calcium | 29mg | 18mg | 1% |
| Net carbs | 15.02g | 24.11g | N/A |
| Sugar | 0.99g | 17.16g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| 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 |
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%
24%
Minerals Daily Need Coverage Score
30%
62%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 16.17g)
Which food is lower in Cholesterol?
Heart of palm is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 413mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 2.35g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food is cheaper?
?
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.