Tamale vs. Mango — In-Depth Nutrition Comparison
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Summary of differences between tamale and mango
- Tamale has more vitamin B12, iron, zinc, phosphorus, and selenium; however, mango is higher in vitamin C, vitamin A, and folate.
- Mango covers your daily need for vitamin C, 39% more than tamale.
- Mango has less sodium.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Tamales (Navajo) and Mangos, raw.
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 | +120% |
| Contains more CalciumCalcium | +163.6% |
| Contains more IronIron | +662.5% |
| Contains more ZincZinc | +1544.4% |
| Contains more PhosphorusPhosphorus | +607.1% |
| Contains more ManganeseManganese | +176.2% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +28.2% |
| Contains more CopperCopper | +76.2% |
| Contains less SodiumSodium | -99.8% |
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 B1Vitamin B1 | +78.6% |
| Contains more Vitamin B2Vitamin B2 | +110.5% |
| Contains more Vitamin B3Vitamin B3 | +137.7% |
| Contains more Vitamin B6Vitamin B6 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +2041.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more FolateFolate | +186.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 1.7mg | 36.4mg | 39% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 1mg | 19% |
| Zinc | 1.48mg | 0.09mg | 13% |
| Iron | 1.22mg | 0.16mg | 13% |
| Phosphorus | 99mg | 14mg | 12% |
| Protein | 6.28g | 0.82g | 11% |
| Saturated fat | 2.396g | 0.092g | 10% |
| Selenium | 6µg | 0.6µg | 10% |
| Fats | 6.12g | 0.38g | 9% |
| Folate | 15µg | 43µg | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Fiber | 3.1g | 1.6g | 6% |
| Vitamin E | 0mg | 0.9mg | 6% |
| Monounsaturated fat | 2.739g | 0.14g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Vitamin B3 | 1.59mg | 0.669mg | 6% |
| Fructose | 0.17g | 4.68g | 6% |
| Calories | 153kcal | 60kcal | 5% |
| Copper | 0.063mg | 0.111mg | 5% |
| Manganese | 0.174mg | 0.063mg | 5% |
| Starch | 12.27g | 5% | |
| Polyunsaturated fat | 0.688g | 0.071g | 4% |
| Vitamin K | 4.2µg | 4% | |
| Magnesium | 22mg | 10mg | 3% |
| Vitamin B2 | 0.08mg | 0.038mg | 3% |
| Vitamin B1 | 0.05mg | 0.028mg | 2% |
| Vitamin B6 | 0.143mg | 0.119mg | 2% |
| Calcium | 29mg | 11mg | 2% |
| Choline | 7.6mg | 1% | |
| Potassium | 131mg | 168mg | 1% |
| Carbs | 18.12g | 14.98g | 1% |
| Net carbs | 15.02g | 13.38g | N/A |
| Sugar | 0.99g | 13.66g | N/A |
| Vitamin B5 | 0.205mg | 0.197mg | 0% |
| Tryptophan | 0.052mg | 0.013mg | 0% |
| Threonine | 0.239mg | 0.031mg | 0% |
| Isoleucine | 0.271mg | 0.029mg | 0% |
| Leucine | 0.568mg | 0.05mg | 0% |
| Lysine | 0.427mg | 0.066mg | 0% |
| Methionine | 0.15mg | 0.008mg | 0% |
| Phenylalanine | 0.275mg | 0.027mg | 0% |
| Valine | 0.318mg | 0.042mg | 0% |
| Histidine | 0.196mg | 0.019mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +665.9% |
| Contains more FatsFats | +1510.5% |
| Contains more CarbsCarbs | +21% |
| Contains more OtherOther | +283.3% |
| Contains more WaterWater | +22.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1856.4% |
| Contains more Poly. FatPolyunsaturated fat | +869% |
| Contains less Sat. FatSaturated fat | -96.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +1642.5% |
| Contains more GlucoseGlucose | +857.1% |
| Contains more FructoseFructose | +2652.9% |
~equal in
Lactose
~0g
~equal in
Galactose
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