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Tamale vs. Corn raw — In-Depth Nutrition Comparison

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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Corn raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Tamale
17%
Corn raw
Minerals Daily Need Coverage Score
30%
Tamale
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 5.27g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.2)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 412mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 2.071g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins

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.