Tamale vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between tamale and leek
- Tamale has more vitamin B12, zinc, and phosphorus; however, leek is higher in vitamin A, manganese, folate, vitamin C, and iron.
- Leek covers your daily need for vitamin A, 33% more than tamale.
- Leek has less saturated fat.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Tamales (Navajo) and Leeks, (bulb and lower leaf-portion), raw.
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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 ZincZinc | +1133.3% |
| Contains more PhosphorusPhosphorus | +182.9% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +103.4% |
| Contains more PotassiumPotassium | +37.4% |
| Contains more IronIron | +72.1% |
| Contains more CopperCopper | +90.5% |
| Contains less SodiumSodium | -95.3% |
| Contains more ManganeseManganese | +176.4% |
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 B2Vitamin B2 | +166.7% |
| Contains more Vitamin B3Vitamin B3 | +297.5% |
| Contains more Vitamin B5Vitamin B5 | +46.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +605.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B6Vitamin B6 | +62.9% |
| Contains more FolateFolate | +326.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 20mg | 18% |
| Manganese | 0.174mg | 0.481mg | 13% |
| Folate | 15µg | 64µg | 12% |
| Zinc | 1.48mg | 0.12mg | 12% |
| Vitamin C | 1.7mg | 12mg | 11% |
| Saturated fat | 2.396g | 0.04g | 11% |
| Iron | 1.22mg | 2.1mg | 11% |
| Protein | 6.28g | 1.5g | 10% |
| Phosphorus | 99mg | 35mg | 9% |
| Selenium | 6µg | 1µg | 9% |
| Vitamin A | 0µg | 83µg | 9% |
| Fats | 6.12g | 0.3g | 9% |
| Vitamin B3 | 1.59mg | 0.4mg | 7% |
| Monounsaturated fat | 2.739g | 0.004g | 7% |
| Vitamin B6 | 0.143mg | 0.233mg | 7% |
| Vitamin E | 0mg | 0.92mg | 6% |
| Copper | 0.063mg | 0.12mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Fiber | 3.1g | 1.8g | 5% |
| Calories | 153kcal | 61kcal | 5% |
| Vitamin B2 | 0.08mg | 0.03mg | 4% |
| Calcium | 29mg | 59mg | 3% |
| Polyunsaturated fat | 0.688g | 0.166g | 3% |
| Choline | 9.5mg | 2% | |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Vitamin B5 | 0.205mg | 0.14mg | 1% |
| Potassium | 131mg | 180mg | 1% |
| Magnesium | 22mg | 28mg | 1% |
| Carbs | 18.12g | 14.15g | 1% |
| Net carbs | 15.02g | 12.35g | N/A |
| Sugar | 0.99g | 3.9g | N/A |
| Tryptophan | 0.052mg | 0.012mg | 0% |
| Threonine | 0.239mg | 0.063mg | 0% |
| Isoleucine | 0.271mg | 0.052mg | 0% |
| Leucine | 0.568mg | 0.096mg | 0% |
| Lysine | 0.427mg | 0.078mg | 0% |
| Methionine | 0.15mg | 0.018mg | 0% |
| Phenylalanine | 0.275mg | 0.055mg | 0% |
| Valine | 0.318mg | 0.056mg | 0% |
| Histidine | 0.196mg | 0.025mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +318.7% |
| Contains more FatsFats | +1940% |
| Contains more CarbsCarbs | +28.1% |
| Contains more OtherOther | +31.4% |
| Contains more WaterWater | +21.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +68375% |
| Contains more Poly. FatPolyunsaturated fat | +314.5% |
| Contains less Sat. FatSaturated fat | -98.3% |
