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  6. Tamale vs. Kiwifruit

Tamale vs. Kiwifruit — In-Depth Nutrition Comparison

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A recap on differences between Tamale and Kiwifruit

  • Tamale is higher in Vitamin B12, Zinc, Iron, Selenium, Phosphorus, and Vitamin B3, yet Kiwifruit is higher in Vitamin C, and Vitamin E .
  • Kiwifruit covers your daily Vitamin C needs 101% more than Tamale.
  • The amount of Sodium in Kiwifruit is lower.

Food varieties used in this article are Tamales (Navajo) and Kiwifruit, green, raw.

Infographic

Tamale vs Kiwifruit 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
6
:
4
Kiwifruit
Kiwifruit
Contains more Iron +293.5%
Contains more Magnesium +29.4%
Contains more Phosphorus +191.2%
Contains more Zinc +957.1%
Contains more Manganese +77.6%
Contains more Selenium +2900%
Contains more Calcium +17.2%
Contains more Potassium +138.2%
Contains less Sodium -99.3%
Contains more Copper +106.3%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +293.5%
Contains more Magnesium +29.4%
Contains more Phosphorus +191.2%
Contains more Zinc +957.1%
Contains more Manganese +77.6%
Contains more Selenium +2900%
Contains more Calcium +17.2%
Contains more Potassium +138.2%
Contains less Sodium -99.3%
Contains more Copper +106.3%

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
Tamale
6
:
6
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +366.3%
Contains more Vitamin B5 +12%
Contains more Vitamin B6 +127%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +5352.9%
Contains more Folate +66.7%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +366.3%
Contains more Vitamin B5 +12%
Contains more Vitamin B6 +127%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +5352.9%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +450.9%
Contains more Fats +1076.9%
Contains more Carbs +23.6%
Contains more Other +126.2%
Contains more Water +22%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +450.9%
Contains more Fats +1076.9%
Contains more Carbs +23.6%
Contains more Other +126.2%
Contains more Water +22%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +5727.7%
Contains more Polyunsaturated fat +139.7%
Contains less Saturated Fat -98.8%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +5727.7%
Contains more Polyunsaturated fat +139.7%
Contains less Saturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
3
:
3
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +166.7%
Contains more Maltose +15.8%
Contains more Glucose +1857.1%
Contains more Fructose +2458.8%
Contains more Galactose +∞%
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Starch +∞%
Contains more Sucrose +166.7%
Contains more Maltose +15.8%
Contains more Glucose +1857.1%
Contains more Fructose +2458.8%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Kiwifruit Opinion
Net carbs 15.02g 11.66g Tamale
Protein 6.28g 1.14g Tamale
Fats 6.12g 0.52g Tamale
Carbs 18.12g 14.66g Tamale
Calories 153kcal 61kcal Tamale
Starch 12.27g 0g Tamale
Fructose 0.17g 4.35g Kiwifruit
Sugar 0.99g 8.99g Tamale
Fiber 3.1g 3g Tamale
Calcium 29mg 34mg Kiwifruit
Iron 1.22mg 0.31mg Tamale
Magnesium 22mg 17mg Tamale
Phosphorus 99mg 34mg Tamale
Potassium 131mg 312mg Kiwifruit
Sodium 427mg 3mg Kiwifruit
Zinc 1.48mg 0.14mg Tamale
Copper 0.063mg 0.13mg Kiwifruit
Manganese 0.174mg 0.098mg Tamale
Selenium 6µg 0.2µg Tamale
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0mg 1.46mg Kiwifruit
Vitamin C 1.7mg 92.7mg Kiwifruit
Vitamin B1 0.05mg 0.027mg Tamale
Vitamin B2 0.08mg 0.025mg Tamale
Vitamin B3 1.59mg 0.341mg Tamale
Vitamin B5 0.205mg 0.183mg Tamale
Vitamin B6 0.143mg 0.063mg Tamale
Folate 15µg 25µg Kiwifruit
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.052mg 0.015mg Tamale
Threonine 0.239mg 0.047mg Tamale
Isoleucine 0.271mg 0.051mg Tamale
Leucine 0.568mg 0.066mg Tamale
Lysine 0.427mg 0.061mg Tamale
Methionine 0.15mg 0.024mg Tamale
Phenylalanine 0.275mg 0.044mg Tamale
Valine 0.318mg 0.057mg Tamale
Histidine 0.196mg 0.027mg Tamale
Cholesterol 17mg 0mg Kiwifruit
Saturated Fat 2.396g 0.029g Kiwifruit
Monounsaturated Fat 2.739g 0.047g Tamale
Polyunsaturated fat 0.688g 0.287g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
42%
Kiwifruit
Minerals Daily Need Coverage Score
30%
Tamale
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 8g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.5)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 424mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 2.367g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
?
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.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.