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  6. Tamale vs. Marrow-stem Kale

Tamale vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are tamale and marrow-stem Kale different?

  • Tamale is richer in vitamin B12 and zinc, while marrow-stem Kale is higher in vitamin A, vitamin C, folate, manganese, calcium, and vitamin E.
  • Marrow-stem Kale covers your daily need for vitamin A, 100% more than tamale.
  • Marrow-stem Kale is lower in saturated fat.
  • Tamale has a higher glycemic index (82) than marrow-stem Kale (32).

Tamales (Navajo) and Collards, raw types were used in this article.

Infographic

Tamale vs Marrow-stem Kale 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
5
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +159.6%
Contains more CopperCopper +37%
Contains more ZincZinc +604.8%
Contains more PhosphorusPhosphorus +296%
Contains more SeleniumSelenium +361.5%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +62.6%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +278.2%

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
2
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1976.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more FolateFolate +760%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg

All nutrients comparison - raw data values

Nutrient Tamale Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 1.7mg 35.3mg 37%
Folate 15µg 129µg 29%
Vitamin A 0µg 251µg 28%
Vitamin B12 0.54µg 0µg 23%
Manganese 0.174mg 0.658mg 21%
Calcium 29mg 232mg 20%
Sodium 427mg 17mg 18%
Vitamin E 0mg 2.26mg 15%
Zinc 1.48mg 0.21mg 12%
Phosphorus 99mg 25mg 11%
Saturated fat 2.396g 0.055g 11%
Iron 1.22mg 0.47mg 9%
Selenium 6µg 1.3µg 9%
Fats 6.12g 0.61g 8%
Protein 6.28g 3.02g 7%
Monounsaturated fat 2.739g 0.03g 7%
Cholesterol 17mg 0mg 6%
Calories 153kcal 32kcal 6%
Starch 12.27g 5%
Vitamin B3 1.59mg 0.742mg 5%
Fiber 3.1g 4g 4%
Vitamin B2 0.08mg 0.13mg 4%
Carbs 18.12g 5.42g 4%
Choline 23.2mg 4%
Polyunsaturated fat 0.688g 0.201g 3%
Copper 0.063mg 0.046mg 2%
Potassium 131mg 213mg 2%
Vitamin B6 0.143mg 0.165mg 2%
Vitamin B5 0.205mg 0.267mg 1%
Magnesium 22mg 27mg 1%
Net carbs 15.02g 1.42g N/A
Sugar 0.99g 0.46g N/A
Vitamin B1 0.05mg 0.054mg 0%
Tryptophan 0.052mg 0.031mg 0%
Threonine 0.239mg 0.086mg 0%
Isoleucine 0.271mg 0.1mg 0%
Leucine 0.568mg 0.151mg 0%
Lysine 0.427mg 0.117mg 0%
Methionine 0.15mg 0.033mg 0%
Phenylalanine 0.275mg 0.087mg 0%
Valine 0.318mg 0.12mg 0%
Histidine 0.196mg 0.047mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +107.9%
Contains more FatsFats +903.3%
Contains more CarbsCarbs +234.3%
Contains more WaterWater +31.6%
~equal in Other ~1.33g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +9030%
Contains more Poly. FatPolyunsaturated fat +242.3%
Contains less Sat. FatSaturated fat -97.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.