Tamale vs. Poi — In-Depth Nutrition Comparison
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What are the main differences between tamale and poi?
- Tamale is richer in vitamin B12, zinc, fiber, selenium, and phosphorus, while poi is higher in vitamin E, copper, and vitamin B6.
- Tamale's daily need coverage for vitamin B12 is 23% higher.
- Poi has 83 times less saturated fat than tamale. Tamale has 2.396g of saturated fat, while poi has 0.029g.
We used Tamales (Navajo) and Poi types in this comparison.
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.
| Contains more CalciumCalcium | +81.3% |
| Contains more IronIron | +38.6% |
| Contains more ZincZinc | +572.7% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more SeleniumSelenium | +757.1% |
| Contains more PotassiumPotassium | +39.7% |
| Contains more CopperCopper | +163.5% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +112.6% |
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 B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +44.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +135.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more Vitamin B6Vitamin B6 | +90.9% |
| Contains more FolateFolate | +40% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1552.6% |
| Contains more FatsFats | +4271.4% |
| Contains more OtherOther | +126.2% |
| Contains more CarbsCarbs | +50.3% |
~equal in
Water
~71.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +24800% |
| Contains more Poly. FatPolyunsaturated fat | +1086.2% |
| Contains less Sat. FatSaturated fat | -98.8% |
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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| 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 Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 12mg | 18% |
| Vitamin E | 0mg | 2.3mg | 15% |
| Protein | 6.28g | 0.38g | 12% |
| Fiber | 3.1g | 0.4g | 11% |
| Copper | 0.063mg | 0.166mg | 11% |
| Saturated fat | 2.396g | 0.029g | 11% |
| Zinc | 1.48mg | 0.22mg | 11% |
| Selenium | 6µg | 0.7µg | 10% |
| Vitamin B6 | 0.143mg | 0.273mg | 10% |
| Fats | 6.12g | 0.14g | 9% |
| Manganese | 0.174mg | 0.37mg | 9% |
| Phosphorus | 99mg | 39mg | 9% |
| Vitamin B1 | 0.05mg | 0.13mg | 7% |
| Monounsaturated fat | 2.739g | 0.011g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Iron | 1.22mg | 0.88mg | 4% |
| Polyunsaturated fat | 0.688g | 0.058g | 4% |
| Choline | 16.7mg | 3% | |
| Carbs | 18.12g | 27.23g | 3% |
| Vitamin C | 1.7mg | 4mg | 3% |
| Vitamin B2 | 0.08mg | 0.04mg | 3% |
| Vitamin B3 | 1.59mg | 1.1mg | 3% |
| Folate | 15µg | 21µg | 2% |
| Calories | 153kcal | 112kcal | 2% |
| Vitamin B5 | 0.205mg | 0.293mg | 2% |
| Potassium | 131mg | 183mg | 2% |
| Vitamin K | 1µg | 1% | |
| Calcium | 29mg | 16mg | 1% |
| Net carbs | 15.02g | 26.83g | N/A |
| Magnesium | 22mg | 24mg | 0% |
| Sugar | 0.99g | 0.39g | N/A |
| Vitamin A | 0µg | 3µg | 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?
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%
18%
Minerals Daily Need Coverage Score
30%
20%
Comparison summary
Which food is lower in Cholesterol?
Poi is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Poi is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Poi contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Poi is lower in Saturated fat (difference - 2.367g)
Which food is lower in glycemic index?
Poi is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
Poi is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.