Tamale vs. Kiwi — In-Depth Nutrition Comparison
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A recap on the differences between tamale and kiwi
- Tamale is higher in vitamin B12, zinc, iron, selenium, phosphorus, and vitamin B3, yet kiwi is higher in vitamin C and vitamin E.
- Kiwi covers your daily vitamin C needs 101% more than tamale.
- The amount of sodium in kiwi is lower.
- The glycemic index of kiwi is lower.
Food varieties used in this article are Tamales (Navajo) and Kiwifruit, green, raw.
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 MagnesiumMagnesium | +29.4% |
| Contains more IronIron | +293.5% |
| Contains more ZincZinc | +957.1% |
| Contains more PhosphorusPhosphorus | +191.2% |
| Contains more ManganeseManganese | +77.6% |
| Contains more SeleniumSelenium | +2900% |
| Contains more CalciumCalcium | +17.2% |
| Contains more PotassiumPotassium | +138.2% |
| Contains more CopperCopper | +106.3% |
| Contains less SodiumSodium | -99.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B3Vitamin B3 | +366.3% |
| Contains more Vitamin B5Vitamin B5 | +12% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +5352.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 1.7mg | 92.7mg | 101% |
| Vitamin K | 40.3µg | 34% | |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 3mg | 18% |
| Zinc | 1.48mg | 0.14mg | 12% |
| Selenium | 6µg | 0.2µg | 11% |
| Saturated fat | 2.396g | 0.029g | 11% |
| Iron | 1.22mg | 0.31mg | 11% |
| Protein | 6.28g | 1.14g | 10% |
| Vitamin E | 0mg | 1.46mg | 10% |
| Fats | 6.12g | 0.52g | 9% |
| Phosphorus | 99mg | 34mg | 9% |
| Vitamin B3 | 1.59mg | 0.341mg | 8% |
| Copper | 0.063mg | 0.13mg | 7% |
| Monounsaturated fat | 2.739g | 0.047g | 7% |
| Vitamin B6 | 0.143mg | 0.063mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 0g | 5% |
| Potassium | 131mg | 312mg | 5% |
| Fructose | 0.17g | 4.35g | 5% |
| Calories | 153kcal | 61kcal | 5% |
| Vitamin B2 | 0.08mg | 0.025mg | 4% |
| Folate | 15µg | 25µg | 3% |
| Manganese | 0.174mg | 0.098mg | 3% |
| Polyunsaturated fat | 0.688g | 0.287g | 3% |
| Vitamin B1 | 0.05mg | 0.027mg | 2% |
| Choline | 7.8mg | 1% | |
| Calcium | 29mg | 34mg | 1% |
| Magnesium | 22mg | 17mg | 1% |
| Carbs | 18.12g | 14.66g | 1% |
| Net carbs | 15.02g | 11.66g | N/A |
| Sugar | 0.99g | 8.99g | N/A |
| Fiber | 3.1g | 3g | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B5 | 0.205mg | 0.183mg | 0% |
| Tryptophan | 0.052mg | 0.015mg | 0% |
| Threonine | 0.239mg | 0.047mg | 0% |
| Isoleucine | 0.271mg | 0.051mg | 0% |
| Leucine | 0.568mg | 0.066mg | 0% |
| Lysine | 0.427mg | 0.061mg | 0% |
| Methionine | 0.15mg | 0.024mg | 0% |
| Phenylalanine | 0.275mg | 0.044mg | 0% |
| Valine | 0.318mg | 0.057mg | 0% |
| Histidine | 0.196mg | 0.027mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +450.9% |
| Contains more FatsFats | +1076.9% |
| Contains more CarbsCarbs | +23.6% |
| Contains more OtherOther | +126.2% |
| Contains more WaterWater | +22% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5727.7% |
| Contains more Poly. FatPolyunsaturated fat | +139.7% |
| Contains less Sat. FatSaturated fat | -98.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +166.7% |
| Contains more MaltoseMaltose | +15.8% |
| Contains more GlucoseGlucose | +1857.1% |
| Contains more FructoseFructose | +2458.8% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
