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.
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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 | +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% |
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 | +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% |
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:
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
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
0.17 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
30%
15%
Comparison summary
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 4.51g)
Which food is lower in Cholesterol?
Marinara sauce is lower in Cholesterol (difference - 15mg)
Which food contains less Sodium?
Marinara sauce contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Marinara sauce is lower in Saturated fat (difference - 2.226g)
Which food is lower in glycemic index?
Marinara sauce is lower in glycemic index (difference - 82)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.