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Tamale vs. Piña colada — In-Depth Nutrition Comparison

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The main differences between tamale and piña colada

  • Tamale is richer in vitamin B12, phosphorus, iron, zinc, fiber, selenium, vitamin B3, and vitamin B6, yet piña colada is richer in manganese.
  • Daily need coverage for vitamin B12 for tamale is 23% higher.
  • Tamale contains 71 times more sodium than piña colada. Tamale contains 427mg of sodium, while piña colada contains 6mg.
  • Piña colada has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Tamale vs Piña colada infographic
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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.
Tamale
7
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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +481%
Contains more ZincZinc +1038.5%
Contains more PhosphorusPhosphorus +1314.3%
Contains more SeleniumSelenium +757.1%
Contains more CopperCopper +25.4%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +203.4%

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
7
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B2Vitamin B2 +370.6%
Contains more Vitamin B3Vitamin B3 +1247.5%
Contains more Vitamin B5Vitamin B5 +236.1%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +188.2%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +1395.2%
Contains more FatsFats +225.5%
Contains more CarbsCarbs +25.1%
Contains more OtherOther +628.3%
~equal in Water ~64.99g

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +3240.2%
Contains more Poly. FatPolyunsaturated fat +1984.8%
Contains less Sat. FatSaturated fat -31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Piña colada DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 6mg 18%
Manganese 0.174mg 0.528mg 15%
Phosphorus 99mg 7mg 13%
Iron 1.22mg 0.21mg 13%
Protein 6.28g 0.42g 12%
Zinc 1.48mg 0.13mg 12%
Fiber 3.1g 0.3g 11%
Selenium 6µg 0.7µg 10%
Vitamin B3 1.59mg 0.118mg 9%
Vitamin B6 0.143mg 0.045mg 8%
Monounsaturated fat 2.739g 0.082g 7%
Fats 6.12g 1.88g 7%
Cholesterol 17mg 0mg 6%
Vitamin B2 0.08mg 0.017mg 5%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 0.033g 4%
Vitamin C 1.7mg 4.9mg 4%
Magnesium 22mg 8mg 3%
Vitamin B5 0.205mg 0.061mg 3%
Saturated fat 2.396g 1.636g 3%
Vitamin B1 0.05mg 0.029mg 2%
Calcium 29mg 8mg 2%
Potassium 131mg 71mg 2%
Carbs 18.12g 22.66g 2%
Copper 0.063mg 0.079mg 2%
Folate 15µg 12µg 1%
Calories 153kcal 174kcal 1%
Net carbs 15.02g 22.36g N/A
Sugar 0.99g 22.33g N/A
Vitamin E 0mg 0.02mg 0%
Vitamin K 0.1µg 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 Piña colada
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
4%
Piña colada
Minerals Daily Need Coverage Score
30%
Tamale
13%
Piña colada

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 21.34g)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Piña colada
Piña colada is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Piña colada
Piña colada is lower in Saturated fat (difference - 0.76g)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 67)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.