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  6. Tamale vs. Ladyfinger

Tamale vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between tamale and ladyfinger

  • The amount of iron, vitamin B2, vitamin B1, vitamin B5, folate, vitamin A, phosphorus, and vitamin B12 in ladyfinger is higher than in tamale.
  • Ladyfinger covers your daily cholesterol needs 68% more than tamale.
  • Ladyfinger has 3 times less sodium than tamale. Tamale has 427mg of sodium, while ladyfinger has 147mg.

Specific food types used in this comparison are Tamales (Navajo) and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Tamale vs Ladyfinger 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
4
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +15.9%
Contains more ZincZinc +29.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +62.1%
Contains more IronIron +193.4%
Contains more CopperCopper +50.8%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -65.6%
Contains more ManganeseManganese +37.9%

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
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +468%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B5Vitamin B5 +444.4%
Contains more Vitamin B12Vitamin B12 +38.9%
Contains more FolateFolate +413.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Ladyfinger DV% diff.
Cholesterol 17mg 221mg 68%
Iron 1.22mg 3.58mg 30%
Vitamin B2 0.08mg 0.428mg 27%
Vitamin B1 0.05mg 0.284mg 20%
Vitamin A 0µg 167µg 19%
Vitamin B5 0.205mg 1.116mg 18%
Folate 15µg 77µg 16%
Carbs 18.12g 59.7g 14%
Sodium 427mg 147mg 12%
Phosphorus 99mg 173mg 11%
Selenium 6µg 11%
Calories 153kcal 363kcal 11%
Protein 6.28g 10.6g 9%
Vitamin B12 0.54µg 0.75µg 9%
Fiber 3.1g 1g 8%
Polyunsaturated fat 0.688g 1.423g 5%
Starch 12.27g 5%
Fats 6.12g 9.1g 5%
Copper 0.063mg 0.095mg 4%
Monounsaturated fat 2.739g 3.745g 3%
Vitamin B3 1.59mg 2.104mg 3%
Saturated fat 2.396g 3.022g 3%
Zinc 1.48mg 1.14mg 3%
Manganese 0.174mg 0.24mg 3%
Magnesium 22mg 12mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B6 0.143mg 0.122mg 2%
Calcium 29mg 47mg 2%
Potassium 131mg 113mg 1%
Net carbs 15.02g 58.7g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0.133mg 0%
Threonine 0.239mg 0.467mg 0%
Isoleucine 0.271mg 0.516mg 0%
Leucine 0.568mg 0.861mg 0%
Lysine 0.427mg 0.679mg 0%
Methionine 0.15mg 0.268mg 0%
Phenylalanine 0.275mg 0.511mg 0%
Valine 0.318mg 0.579mg 0%
Histidine 0.196mg 0.248mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +249.2%
Contains more OtherOther +25.5%
Contains more ProteinProtein +68.8%
Contains more FatsFats +48.7%
Contains more CarbsCarbs +229.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +36.7%
Contains more Poly. FatPolyunsaturated fat +106.8%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.