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  6. Tamale vs. Orange juice

Tamale vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between tamale and orange juice

  • Tamale has more vitamin B12, zinc, iron, phosphorus, fiber, selenium, and vitamin B6; however, orange juice is higher in vitamin C.
  • Orange juice covers your daily need for vitamin C, 54% more than tamale.
  • Orange juice has less sodium.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Orange juice, raw.

Infographic

Tamale vs Orange juice 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
8
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +163.6%
Contains more IronIron +510%
Contains more CopperCopper +43.2%
Contains more ZincZinc +2860%
Contains more PhosphorusPhosphorus +482.4%
Contains more ManganeseManganese +1142.9%
Contains more SeleniumSelenium +5900%
Contains more PotassiumPotassium +52.7%
Contains less SodiumSodium -99.8%

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
4
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +297.5%
Contains more Vitamin B6Vitamin B6 +257.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2841.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.19mg

All nutrients comparison - raw data values

Nutrient Tamale Orange juice DV% diff.
Vitamin C 1.7mg 50mg 54%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 1mg 19%
Iron 1.22mg 0.2mg 13%
Zinc 1.48mg 0.05mg 13%
Fiber 3.1g 0.2g 12%
Phosphorus 99mg 17mg 12%
Protein 6.28g 0.7g 11%
Saturated fat 2.396g 0.024g 11%
Selenium 6µg 0.1µg 11%
Fats 6.12g 0.2g 9%
Vitamin B6 0.143mg 0.04mg 8%
Manganese 0.174mg 0.014mg 7%
Vitamin B3 1.59mg 0.4mg 7%
Monounsaturated fat 2.739g 0.036g 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Calories 153kcal 45kcal 5%
Folate 15µg 30µg 4%
Vitamin B2 0.08mg 0.03mg 4%
Polyunsaturated fat 0.688g 0.04g 4%
Vitamin B1 0.05mg 0.09mg 3%
Carbs 18.12g 10.4g 3%
Magnesium 22mg 11mg 3%
Copper 0.063mg 0.044mg 2%
Potassium 131mg 200mg 2%
Calcium 29mg 11mg 2%
Vitamin A 0µg 10µg 1%
Choline 6.2mg 1%
Net carbs 15.02g 10.2g N/A
Sugar 0.99g 8.4g N/A
Vitamin E 0mg 0.04mg 0%
Vitamin B5 0.205mg 0.19mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.052mg 0.002mg 0%
Threonine 0.239mg 0.008mg 0%
Isoleucine 0.271mg 0.008mg 0%
Leucine 0.568mg 0.013mg 0%
Lysine 0.427mg 0.009mg 0%
Methionine 0.15mg 0.003mg 0%
Phenylalanine 0.275mg 0.009mg 0%
Valine 0.318mg 0.011mg 0%
Histidine 0.196mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +797.1%
Contains more FatsFats +2960%
Contains more CarbsCarbs +74.2%
Contains more OtherOther +245%
Contains more WaterWater +29.7%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +7508.3%
Contains more Poly. FatPolyunsaturated fat +1620%
Contains less Sat. FatSaturated fat -99%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.