Tamale vs. Lentil soup — In-Depth Nutrition Comparison
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The main differences between tamale and lentil soup
- Tamale is richer than lentil soup in vitamin B12, zinc, selenium, vitamin B3, and monounsaturated fat.
- Daily need coverage for vitamin B12 for tamale is 18% higher.
- Tamale contains 20 times more selenium than lentil soup. Tamale contains 6µg of selenium, while lentil soup contains 0.3µg.
- Lentil soup contains less saturated fat.
- Lentil soup has a lower glycemic index than tamale.
Food types used in this article are Tamales (Navajo) and Soup, lentil with ham, canned, ready-to-serve.
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 | +144.4% |
| Contains more CalciumCalcium | +70.6% |
| Contains more IronIron | +14% |
| Contains more ZincZinc | +393.3% |
| Contains more PhosphorusPhosphorus | +33.8% |
| Contains less SodiumSodium | -19.7% |
| Contains more ManganeseManganese | +45% |
| Contains more SeleniumSelenium | +1900% |
| Contains more CopperCopper | +11.1% |
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 | +77.8% |
| Contains more Vitamin B3Vitamin B3 | +191.7% |
| Contains more Vitamin B5Vitamin B5 | +46.4% |
| Contains more Vitamin B6Vitamin B6 | +58.9% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.54µg | 0.12µg | 18% |
| Fiber | 3.1g | 12% | |
| Zinc | 1.48mg | 0.3mg | 11% |
| Selenium | 6µg | 0.3µg | 10% |
| Saturated fat | 2.396g | 0.45g | 9% |
| Fats | 6.12g | 1.12g | 8% |
| Vitamin B3 | 1.59mg | 0.545mg | 7% |
| Monounsaturated fat | 2.739g | 0.52g | 6% |
| Sodium | 427mg | 532mg | 5% |
| Starch | 12.27g | 5% | |
| Calories | 153kcal | 56kcal | 5% |
| Cholesterol | 17mg | 3mg | 5% |
| Protein | 6.28g | 3.74g | 5% |
| Vitamin B6 | 0.143mg | 0.09mg | 4% |
| Phosphorus | 99mg | 74mg | 4% |
| Polyunsaturated fat | 0.688g | 0.13g | 4% |
| Magnesium | 22mg | 9mg | 3% |
| Vitamin B2 | 0.08mg | 0.045mg | 3% |
| Carbs | 18.12g | 8.16g | 3% |
| Vitamin B1 | 0.05mg | 0.07mg | 2% |
| Manganese | 0.174mg | 0.12mg | 2% |
| Iron | 1.22mg | 1.07mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Copper | 0.063mg | 0.07mg | 1% |
| Vitamin B5 | 0.205mg | 0.14mg | 1% |
| Folate | 15µg | 20µg | 1% |
| Calcium | 29mg | 17mg | 1% |
| Vitamin C | 1.7mg | 1.7mg | 0% |
| Net carbs | 15.02g | 8.16g | N/A |
| Potassium | 131mg | 144mg | 0% |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
3.74 g
Fats:
1.12 g
Carbs:
8.16 g
Water:
85.75 g
Other:
1.23 g
| Contains more ProteinProtein | +67.9% |
| Contains more FatsFats | +446.4% |
| Contains more CarbsCarbs | +122.1% |
| Contains more OtherOther | +12.2% |
| Contains more WaterWater | +25.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.45 g
Monounsaturated fat:
Mono. Fat
0.52 g
Polyunsaturated fat:
Poly. Fat
0.13 g
| Contains more Mono. FatMonounsaturated fat | +426.7% |
| Contains more Poly. FatPolyunsaturated fat | +429.2% |
| Contains less Sat. FatSaturated fat | -81.2% |
