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  6. Tamale vs. Marinara sauce

Tamale vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between tamale and marinara sauce

  • Tamale has more vitamin B12, zinc, phosphorus, and selenium; however, marinara sauce is higher in vitamin E, vitamin B3, vitamin A, and potassium.
  • Tamale covers your daily need for vitamin B12, 23% more than marinara sauce.
  • Tamale has 14 times more sodium than marinara sauce. While tamale has 427mg of sodium, marinara sauce has only 30mg.

These are the specific foods used in this comparison Tamales (Navajo) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Tamale vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +56.4%
Contains more ZincZinc +640%
Contains more PhosphorusPhosphorus +191.2%
Contains more ManganeseManganese +27%
Contains more SeleniumSelenium +445.5%
Contains more PotassiumPotassium +143.5%
Contains more CopperCopper +28.6%
Contains less SodiumSodium -93%
~equal in Calcium ~27mg

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
5
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +31.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.4%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +146.4%
Contains more Vitamin B6Vitamin B6 +21%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Marinara sauce DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 30mg 17%
Vitamin E 0mg 2.4mg 16%
Vitamin B3 1.59mg 3.917mg 15%
Vitamin K 13.9µg 12%
Zinc 1.48mg 0.2mg 12%
Protein 6.28g 1.41g 10%
Saturated fat 2.396g 0.17g 10%
Phosphorus 99mg 34mg 9%
Selenium 6µg 1.1µg 9%
Fats 6.12g 1.48g 7%
Potassium 131mg 319mg 6%
Iron 1.22mg 0.78mg 6%
Monounsaturated fat 2.739g 0.377g 6%
Cholesterol 17mg 2mg 5%
Fiber 3.1g 1.8g 5%
Starch 12.27g 5%
Calories 153kcal 51kcal 5%
Vitamin A 0µg 33µg 4%
Vitamin B5 0.205mg 4%
Carbs 18.12g 8.06g 3%
Choline 13.7mg 2%
Vitamin B6 0.143mg 0.173mg 2%
Vitamin B1 0.05mg 0.024mg 2%
Manganese 0.174mg 0.137mg 2%
Copper 0.063mg 0.081mg 2%
Vitamin B2 0.08mg 0.061mg 1%
Folate 15µg 13µg 1%
Magnesium 22mg 18mg 1%
Polyunsaturated fat 0.688g 0.508g 1%
Vitamin C 1.7mg 2mg 0%
Net carbs 15.02g 6.26g N/A
Calcium 29mg 27mg 0%
Sugar 0.99g 5.5g 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
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +345.4%
Contains more FatsFats +313.5%
Contains more CarbsCarbs +124.8%
Contains more WaterWater +28.3%
Contains more OtherOther +20.3%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +626.5%
Contains more Poly. FatPolyunsaturated fat +35.4%
Contains less Sat. FatSaturated fat -92.9%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.