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  6. Tamale vs. Mustard Greens Raw

Tamale vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the differences between tamale and mustard Greens Raw?

  • Tamale is higher in vitamin B12, zinc, and selenium, yet mustard Greens Raw are higher in vitamin C, vitamin A, vitamin E, copper, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin C is 76% more.
  • The amount of saturated fat in mustard Greens Raw is lower.
  • The glycemic index of mustard Greens Raw is lower.

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

Infographic

Tamale vs Mustard Greens Raw 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
4
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +492%
Contains more PhosphorusPhosphorus +70.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +566.7%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +296.6%
Contains more PotassiumPotassium +193.1%
Contains more IronIron +34.4%
Contains more CopperCopper +161.9%
Contains less SodiumSodium -95.3%

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.
Tamale
Tamale
3
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B3Vitamin B3 +98.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +4017.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B6Vitamin B6 +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg

All nutrients comparison - raw data values

Nutrient Tamale Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 1.7mg 70mg 76%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 20mg 18%
Vitamin A 0µg 151µg 17%
Vitamin E 0mg 2.01mg 13%
Saturated fat 2.396g 0.01g 11%
Copper 0.063mg 0.165mg 11%
Zinc 1.48mg 0.25mg 11%
Fats 6.12g 0.42g 9%
Selenium 6µg 0.9µg 9%
Calcium 29mg 115mg 9%
Manganese 0.174mg 8%
Protein 6.28g 2.86g 7%
Monounsaturated fat 2.739g 0.092g 7%
Potassium 131mg 384mg 7%
Calories 153kcal 27kcal 6%
Phosphorus 99mg 58mg 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Iron 1.22mg 1.64mg 5%
Vitamin B3 1.59mg 0.8mg 5%
Carbs 18.12g 4.67g 4%
Polyunsaturated fat 0.688g 0.038g 4%
Vitamin B6 0.143mg 0.18mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Magnesium 22mg 32mg 2%
Vitamin B2 0.08mg 0.11mg 2%
Folate 15µg 12µg 1%
Net carbs 15.02g 1.47g N/A
Sugar 0.99g 1.32g N/A
Fiber 3.1g 3.2g 0%
Vitamin B5 0.205mg 0.21mg 0%
Choline 0.5mg 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

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +119.6%
Contains more FatsFats +1357.1%
Contains more CarbsCarbs +288%
Contains more WaterWater +33.2%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2877.2%
Contains more Poly. FatPolyunsaturated fat +1710.5%
Contains less Sat. FatSaturated fat -99.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.