Tamale vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between tamale and mashed potato?
- Tamale has more vitamin B12, zinc, iron, selenium, fiber, phosphorus, and vitamin B2 than mashed potato.
- Tamale's daily need coverage for vitamin B12 is 20% higher.
We used Tamales (Navajo) and Fast foods, potato, mashed types in this comparison.
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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 | +46.7% |
| Contains more CalciumCalcium | +61.1% |
| Contains more IronIron | +293.5% |
| Contains more CopperCopper | +80% |
| Contains more ZincZinc | +572.7% |
| Contains more PhosphorusPhosphorus | +67.8% |
| Contains more ManganeseManganese | +77.6% |
| Contains more SeleniumSelenium | +650% |
| Contains more PotassiumPotassium | +118.3% |
| Contains less SodiumSodium | -28.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +433.3% |
| Contains more Vitamin B3Vitamin B3 | +47.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more Vitamin B12Vitamin B12 | +671.4% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +280.6% |
| Contains more FatsFats | +117% |
| Contains more CarbsCarbs | +23.7% |
| Contains more WaterWater | +16.9% |
~equal in
Other
~1.26g
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +280.4% |
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Poly. FatPolyunsaturated fat | +95.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +300% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +17.6% |
~equal in
Starch
~12.1g
~equal in
Glucose
~0.2g
~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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 | 0.07µg | 20% |
| Iron | 1.22mg | 0.31mg | 11% |
| Zinc | 1.48mg | 0.22mg | 11% |
| Selenium | 6µg | 0.8µg | 9% |
| Protein | 6.28g | 1.65g | 9% |
| Saturated fat | 2.396g | 0.577g | 8% |
| Fiber | 3.1g | 1.3g | 7% |
| Phosphorus | 99mg | 59mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Fats | 6.12g | 2.82g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Monounsaturated fat | 2.739g | 0.72g | 5% |
| Vitamin K | 5.9µg | 5% | |
| Potassium | 131mg | 286mg | 5% |
| Sodium | 427mg | 306mg | 5% |
| Vitamin B2 | 0.08mg | 0.015mg | 5% |
| Vitamin B5 | 0.205mg | 4% | |
| Polyunsaturated fat | 0.688g | 1.342g | 4% |
| Vitamin B3 | 1.59mg | 1.08mg | 3% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Calories | 153kcal | 89kcal | 3% |
| Manganese | 0.174mg | 0.098mg | 3% |
| Vitamin E | 0mg | 0.42mg | 3% |
| Copper | 0.063mg | 0.035mg | 3% |
| Vitamin B6 | 0.143mg | 0.12mg | 2% |
| Magnesium | 22mg | 15mg | 2% |
| Folate | 15µg | 9µg | 2% |
| Choline | 13.4mg | 2% | |
| Vitamin C | 1.7mg | 0mg | 2% |
| Calcium | 29mg | 18mg | 1% |
| Carbs | 18.12g | 14.65g | 1% |
| Net carbs | 15.02g | 13.35g | N/A |
| Sugar | 0.99g | 0.5g | N/A |
| Starch | 12.27g | 12.1g | 0% |
| Trans fat | 0.105g | 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 | 0.2g | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.029g | 0.174g | N/A |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 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%
9%
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 glycemic index?
Tamale is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 121mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.819g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.