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Tamale vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between tamale and mulberries?

  • Tamale is higher in vitamin B12, zinc, selenium, phosphorus, vitamin B6, and vitamin B3, yet mulberries are higher in vitamin C and iron.
  • Mulberries' daily need coverage for vitamin C is 39% more.
  • The amount of saturated fat in mulberries is lower.
  • The glycemic index of mulberries is lower.

We used Tamales (Navajo) and Mulberries, raw types in this article.

Infographic

Tamale vs Mulberry 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
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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +22.2%
Contains more ZincZinc +1133.3%
Contains more PhosphorusPhosphorus +160.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +900%
Contains more CalciumCalcium +34.5%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +51.6%
Contains less SodiumSodium -97.7%
~equal in Copper ~0.06mg

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
6
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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +156.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +2041.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +336.1%
Contains more FatsFats +1469.2%
Contains more CarbsCarbs +84.9%
Contains more OtherOther +100%
Contains more WaterWater +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +6580.5%
Contains more Poly. FatPolyunsaturated fat +232.4%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Mulberry
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Mulberry DV% diff.
Vitamin C 1.7mg 36.4mg 39%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 10mg 18%
Zinc 1.48mg 0.12mg 12%
Saturated fat 2.396g 0.027g 11%
Protein 6.28g 1.44g 10%
Selenium 6µg 0.6µg 10%
Phosphorus 99mg 38mg 9%
Fats 6.12g 0.39g 9%
Manganese 0.174mg 8%
Iron 1.22mg 1.85mg 8%
Vitamin B6 0.143mg 0.05mg 7%
Monounsaturated fat 2.739g 0.041g 7%
Vitamin K 7.8µg 7%
Calories 153kcal 43kcal 6%
Vitamin E 0mg 0.87mg 6%
Fiber 3.1g 1.7g 6%
Cholesterol 17mg 0mg 6%
Vitamin B3 1.59mg 0.62mg 6%
Starch 12.27g 5%
Vitamin B5 0.205mg 4%
Carbs 18.12g 9.8g 3%
Polyunsaturated fat 0.688g 0.207g 3%
Folate 15µg 6µg 2%
Choline 12.3mg 2%
Vitamin B1 0.05mg 0.029mg 2%
Vitamin B2 0.08mg 0.101mg 2%
Potassium 131mg 194mg 2%
Calcium 29mg 39mg 1%
Magnesium 22mg 18mg 1%
Net carbs 15.02g 8.1g N/A
Sugar 0.99g 8.1g N/A
Copper 0.063mg 0.06mg 0%
Vitamin A 0µg 1µg 0%
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?

ok
ok
is better in case of low diet
Tamale Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tamale
17%
Mulberry
Minerals Daily Need Coverage Score
30%
Tamale
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 7.11g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.4)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 417mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 2.369g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 57)
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.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.