Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tamale
  5. Compare
  6. Tamale vs. Corn raw

Tamale vs. Corn raw — In-Depth Nutrition Comparison

Compare

The main differences between tamale and corn raw

  • Tamale is richer in vitamin B12, selenium, zinc, and iron, yet corn raw is richer in vitamin B5, vitamin B1, folate, and vitamin C.
  • Daily need coverage for vitamin B12 for tamale is 23% higher.
  • Tamale contains 28 times more sodium than corn raw. Tamale contains 427mg of sodium, while corn raw contains 15mg.
  • Corn raw has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Corn, sweet, yellow, raw.

Infographic

Tamale vs Corn raw 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
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1350%
Contains more IronIron +134.6%
Contains more CopperCopper +16.7%
Contains more ZincZinc +221.7%
Contains more PhosphorusPhosphorus +11.2%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +106.1%
Contains less SodiumSodium -96.5%
~equal in Manganese ~0.163mg

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
3
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +249.8%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Corn raw DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 15mg 18%
Selenium 6µg 0.6µg 10%
Vitamin B5 0.205mg 0.717mg 10%
Vitamin B1 0.05mg 0.155mg 9%
Iron 1.22mg 0.52mg 9%
Zinc 1.48mg 0.46mg 9%
Saturated fat 2.396g 0.325g 9%
Folate 15µg 42µg 7%
Fats 6.12g 1.35g 7%
Cholesterol 17mg 0mg 6%
Protein 6.28g 3.27g 6%
Monounsaturated fat 2.739g 0.432g 6%
Vitamin C 1.7mg 6.8mg 6%
Potassium 131mg 270mg 4%
Magnesium 22mg 37mg 4%
Fiber 3.1g 2g 4%
Choline 23mg 4%
Vitamin B6 0.143mg 0.093mg 4%
Calcium 29mg 2mg 3%
Starch 12.27g 5.7g 3%
Calories 153kcal 86kcal 3%
Fructose 0.17g 1.94g 2%
Vitamin B2 0.08mg 0.055mg 2%
Vitamin B3 1.59mg 1.77mg 1%
Vitamin A 0µg 9µg 1%
Phosphorus 99mg 89mg 1%
Copper 0.063mg 0.054mg 1%
Polyunsaturated fat 0.688g 0.487g 1%
Net carbs 15.02g 16.7g N/A
Carbs 18.12g 18.7g 0%
Sugar 0.99g 6.26g N/A
Vitamin E 0mg 0.07mg 0%
Manganese 0.174mg 0.163mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.052mg 0.023mg 0%
Threonine 0.239mg 0.129mg 0%
Isoleucine 0.271mg 0.129mg 0%
Leucine 0.568mg 0.348mg 0%
Lysine 0.427mg 0.137mg 0%
Methionine 0.15mg 0.067mg 0%
Phenylalanine 0.275mg 0.15mg 0%
Valine 0.318mg 0.185mg 0%
Histidine 0.196mg 0.089mg 0%
Omega-3 - ALA 0.029g 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +92%
Contains more FatsFats +353.3%
Contains more OtherOther +119%
Contains more WaterWater +11.7%
~equal in Carbs ~18.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +534%
Contains more Poly. FatPolyunsaturated fat +41.3%
Contains less Sat. FatSaturated fat -86.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
2
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +115.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +122.5%
Contains more GlucoseGlucose +1533.3%
Contains more FructoseFructose +1041.2%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.