Tamale vs. Potato — In-Depth Nutrition Comparison
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How are tamale and potatoes different?
- Tamale is higher in vitamin B12, zinc, selenium, and phosphorus; however, potatoes are richer in vitamin C, vitamin B6, and potassium.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
Tamales (Navajo) and Potatoes, flesh and skin, raw are the varieties used in this article.
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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 | +141.7% |
| Contains more IronIron | +50.6% |
| Contains more ZincZinc | +393.3% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains more SeleniumSelenium | +1400% |
| Contains more PotassiumPotassium | +224.4% |
| Contains more CopperCopper | +74.6% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +14.9% |
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 | +150% |
| Contains more Vitamin B3Vitamin B3 | +49.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +1058.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin B5Vitamin B5 | +43.9% |
| Contains more Vitamin B6Vitamin B6 | +108.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +206.3% |
| Contains more FatsFats | +6700% |
| Contains more OtherOther | +23.2% |
| Contains more WaterWater | +16.4% |
~equal in
Carbs
~17.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +136850% |
| Contains more Poly. FatPolyunsaturated fat | +1538.1% |
| Contains less Sat. FatSaturated fat | -99% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +135.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +24.6% |
| Contains more GlucoseGlucose | +47.6% |
| Contains more FructoseFructose | +52.9% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Glycemic Index |
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| Lower in price |
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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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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin C | 1.7mg | 19.7mg | 20% |
| Sodium | 427mg | 6mg | 18% |
| Vitamin B6 | 0.143mg | 0.298mg | 12% |
| Zinc | 1.48mg | 0.3mg | 11% |
| Saturated fat | 2.396g | 0.025g | 11% |
| Selenium | 6µg | 0.4µg | 10% |
| Fats | 6.12g | 0.09g | 9% |
| Potassium | 131mg | 425mg | 9% |
| Protein | 6.28g | 2.05g | 8% |
| Monounsaturated fat | 2.739g | 0.002g | 7% |
| Phosphorus | 99mg | 57mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Iron | 1.22mg | 0.81mg | 5% |
| Copper | 0.063mg | 0.11mg | 5% |
| Polyunsaturated fat | 0.688g | 0.042g | 4% |
| Calories | 153kcal | 77kcal | 4% |
| Vitamin B2 | 0.08mg | 0.032mg | 4% |
| Fiber | 3.1g | 2.1g | 4% |
| Vitamin B1 | 0.05mg | 0.081mg | 3% |
| Vitamin B3 | 1.59mg | 1.061mg | 3% |
| Vitamin B5 | 0.205mg | 0.295mg | 2% |
| Calcium | 29mg | 12mg | 2% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Manganese | 0.174mg | 0.2mg | 1% |
| Starch | 12.27g | 15.29g | 1% |
| Carbs | 18.12g | 17.49g | 0% |
| Net carbs | 15.02g | 15.39g | N/A |
| Magnesium | 22mg | 23mg | 0% |
| Sugar | 0.99g | 0.82g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.052mg | 0.021mg | 0% |
| Threonine | 0.239mg | 0.067mg | 0% |
| Isoleucine | 0.271mg | 0.066mg | 0% |
| Leucine | 0.568mg | 0.098mg | 0% |
| Lysine | 0.427mg | 0.107mg | 0% |
| Methionine | 0.15mg | 0.032mg | 0% |
| Phenylalanine | 0.275mg | 0.081mg | 0% |
| Valine | 0.318mg | 0.103mg | 0% |
| Histidine | 0.196mg | 0.035mg | 0% |
| Fructose | 0.17g | 0.26g | 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%
17%
Minerals Daily Need Coverage Score
30%
19%
Comparison summary
Which food is lower in glycemic index?
Tamale is lower in glycemic index (difference - 4)
Which food is cheaper?
Tamale is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Potato is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.17g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 2.371g)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
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.