Tamale vs. Lentil — In-Depth Nutrition Comparison
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What are the differences between tamale and lentil?
- Tamale is higher in vitamin B12, yet lentil is higher in folate, iron, copper, fiber, manganese, phosphorus, and vitamin B1.
- Lentil's daily need coverage for folate is 42% more.
- The amount of sodium in lentil is lower.
- The glycemic index of lentil is lower.
We used Tamales (Navajo) and Lentils, mature seeds, cooked, boiled, without salt types in this article.
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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 CalciumCalcium | +52.6% |
| Contains more ZincZinc | +16.5% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +181.7% |
| Contains more IronIron | +173% |
| Contains more CopperCopper | +298.4% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +183.9% |
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.
| Contains more Vitamin CVitamin C | +13.3% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238% |
| Contains more Vitamin B5Vitamin B5 | +211.2% |
| Contains more Vitamin B6Vitamin B6 | +24.5% |
| Contains more FolateFolate | +1106.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 15µg | 181µg | 42% |
| Iron | 1.22mg | 3.33mg | 26% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Copper | 0.063mg | 0.251mg | 21% |
| Fiber | 3.1g | 7.9g | 19% |
| Sodium | 427mg | 2mg | 18% |
| Manganese | 0.174mg | 0.494mg | 14% |
| Phosphorus | 99mg | 180mg | 12% |
| Saturated fat | 2.396g | 0.053g | 11% |
| Vitamin B1 | 0.05mg | 0.169mg | 10% |
| Vitamin B5 | 0.205mg | 0.638mg | 9% |
| Fats | 6.12g | 0.38g | 9% |
| Monounsaturated fat | 2.739g | 0.064g | 7% |
| Potassium | 131mg | 369mg | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Choline | 32.7mg | 6% | |
| Selenium | 6µg | 2.8µg | 6% |
| Protein | 6.28g | 9.02g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B3 | 1.59mg | 1.06mg | 3% |
| Vitamin B6 | 0.143mg | 0.178mg | 3% |
| Magnesium | 22mg | 36mg | 3% |
| Polyunsaturated fat | 0.688g | 0.175g | 3% |
| Zinc | 1.48mg | 1.27mg | 2% |
| Calories | 153kcal | 116kcal | 2% |
| Vitamin K | 1.7µg | 1% | |
| Vitamin B2 | 0.08mg | 0.073mg | 1% |
| Vitamin E | 0mg | 0.11mg | 1% |
| Calcium | 29mg | 19mg | 1% |
| Carbs | 18.12g | 20.13g | 1% |
| Vitamin C | 1.7mg | 1.5mg | 0% |
| Net carbs | 15.02g | 12.23g | N/A |
| Sugar | 0.99g | 1.8g | N/A |
| Tryptophan | 0.052mg | 0.081mg | 0% |
| Threonine | 0.239mg | 0.323mg | 0% |
| Isoleucine | 0.271mg | 0.39mg | 0% |
| Leucine | 0.568mg | 0.654mg | 0% |
| Lysine | 0.427mg | 0.63mg | 0% |
| Methionine | 0.15mg | 0.077mg | 0% |
| Phenylalanine | 0.275mg | 0.445mg | 0% |
| Valine | 0.318mg | 0.448mg | 0% |
| Histidine | 0.196mg | 0.254mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1510.5% |
| Contains more OtherOther | +66.3% |
| Contains more ProteinProtein | +43.6% |
| Contains more CarbsCarbs | +11.1% |
~equal in
Water
~69.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4179.7% |
| Contains more Poly. FatPolyunsaturated fat | +293.1% |
| Contains less Sat. FatSaturated fat | -97.8% |
