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  6. Tamale vs. Fruit preserves

Tamale vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between tamale and fruit preserves

  • Tamale is richer in vitamin B12, zinc, phosphorus, vitamin B3, vitamin B6, iron, and fiber, yet fruit preserves are richer in vitamin C.
  • Daily need coverage for vitamin B12 for tamale is 23% higher.
  • Tamale contains 240 times more saturated fat than fruit preserves. Tamale contains 2.396g of saturated fat, while fruit preserves contain 0.01g.
  • Fruit preserves have a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Jams and preserves.

Infographic

Tamale vs Fruit preserves 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
Tamale
8
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +45%
Contains more PotassiumPotassium +70.1%
Contains more IronIron +149%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +421.1%
Contains more ManganeseManganese +335%
Contains more SeleniumSelenium +200%
Contains more CopperCopper +58.7%
Contains less SodiumSodium -92.5%

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
6
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B3Vitamin B3 +4316.7%
Contains more Vitamin B5Vitamin B5 +925%
Contains more Vitamin B6Vitamin B6 +615%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +417.6%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.076mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Fruit preserves DV% diff.
Vitamin B12 0.54µg 0µg 23%
Carbs 18.12g 68.86g 17%
Sodium 427mg 32mg 17%
Zinc 1.48mg 0.06mg 13%
Protein 6.28g 0.37g 12%
Phosphorus 99mg 19mg 11%
Saturated fat 2.396g 0.01g 11%
Vitamin B3 1.59mg 0.036mg 10%
Fats 6.12g 0.07g 9%
Iron 1.22mg 0.49mg 9%
Vitamin B6 0.143mg 0.02mg 9%
Vitamin C 1.7mg 8.8mg 8%
Fiber 3.1g 1.1g 8%
Selenium 6µg 2µg 7%
Monounsaturated fat 2.739g 0.038g 7%
Manganese 0.174mg 0.04mg 6%
Calories 153kcal 278kcal 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 0g 5%
Copper 0.063mg 0.1mg 4%
Magnesium 22mg 4mg 4%
Vitamin B5 0.205mg 0.02mg 4%
Vitamin B1 0.05mg 0.016mg 3%
Choline 10.2mg 2%
Potassium 131mg 77mg 2%
Vitamin E 0mg 0.12mg 1%
Folate 15µg 11µg 1%
Calcium 29mg 20mg 1%
Net carbs 15.02g 67.76g N/A
Sugar 0.99g 48.5g N/A
Vitamin B2 0.08mg 0.076mg 0%
Tryptophan 0.052mg 0.008mg 0%
Threonine 0.239mg 0.023mg 0%
Isoleucine 0.271mg 0.017mg 0%
Leucine 0.568mg 0.037mg 0%
Lysine 0.427mg 0.03mg 0%
Methionine 0.15mg 0.001mg 0%
Phenylalanine 0.275mg 0.021mg 0%
Valine 0.318mg 0.021mg 0%
Histidine 0.196mg 0.014mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +1597.3%
Contains more FatsFats +8642.9%
Contains more WaterWater +123.5%
Contains more OtherOther +500%
Contains more CarbsCarbs +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +7107.9%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.6%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.