Tamale vs. Pumpkin — In-Depth Nutrition Comparison
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How are tamale and pumpkin different?
- Tamale is higher in vitamin B12, zinc, fiber, selenium, and phosphorus; however, pumpkin is richer in vitamin A, vitamin C, and copper.
- Daily need coverage for vitamin A for pumpkin is 170% higher.
- Pumpkin has less sodium.
- Pumpkin has a lower glycemic index (52) than tamale (82).
Tamales (Navajo) and Pumpkin, 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 MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +38.1% |
| Contains more IronIron | +52.5% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +125% |
| Contains more ManganeseManganese | +39.2% |
| Contains more SeleniumSelenium | +1900% |
| Contains more PotassiumPotassium | +159.5% |
| Contains more CopperCopper | +101.6% |
| 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.
| Contains more Vitamin B3Vitamin B3 | +165% |
| Contains more Vitamin B6Vitamin B6 | +134.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +429.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +45.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 1mg | 19% |
| Saturated fat | 2.396g | 0.052g | 11% |
| Protein | 6.28g | 1g | 11% |
| Zinc | 1.48mg | 0.32mg | 11% |
| Fiber | 3.1g | 0.5g | 10% |
| Selenium | 6µg | 0.3µg | 10% |
| Fats | 6.12g | 0.1g | 9% |
| Phosphorus | 99mg | 44mg | 8% |
| Vitamin C | 1.7mg | 9mg | 8% |
| Copper | 0.063mg | 0.127mg | 7% |
| Monounsaturated fat | 2.739g | 0.013g | 7% |
| Vitamin E | 0mg | 1.06mg | 7% |
| Calories | 153kcal | 26kcal | 6% |
| Vitamin B3 | 1.59mg | 0.6mg | 6% |
| Potassium | 131mg | 340mg | 6% |
| Vitamin B6 | 0.143mg | 0.061mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Polyunsaturated fat | 0.688g | 0.005g | 5% |
| Iron | 1.22mg | 0.8mg | 5% |
| Starch | 12.27g | 5% | |
| Carbs | 18.12g | 6.5g | 4% |
| Vitamin B2 | 0.08mg | 0.11mg | 2% |
| Manganese | 0.174mg | 0.125mg | 2% |
| Vitamin B5 | 0.205mg | 0.298mg | 2% |
| Magnesium | 22mg | 12mg | 2% |
| Vitamin K | 1.1µg | 1% | |
| Calcium | 29mg | 21mg | 1% |
| Choline | 8.2mg | 1% | |
| Net carbs | 15.02g | 6g | N/A |
| Sugar | 0.99g | 2.76g | N/A |
| Vitamin B1 | 0.05mg | 0.05mg | 0% |
| Folate | 15µg | 16µg | 0% |
| Tryptophan | 0.052mg | 0.012mg | 0% |
| Threonine | 0.239mg | 0.029mg | 0% |
| Isoleucine | 0.271mg | 0.031mg | 0% |
| Leucine | 0.568mg | 0.046mg | 0% |
| Lysine | 0.427mg | 0.054mg | 0% |
| Methionine | 0.15mg | 0.011mg | 0% |
| Phenylalanine | 0.275mg | 0.032mg | 0% |
| Valine | 0.318mg | 0.035mg | 0% |
| Histidine | 0.196mg | 0.016mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +528% |
| Contains more FatsFats | +6020% |
| Contains more CarbsCarbs | +178.8% |
| Contains more OtherOther | +72.5% |
| Contains more WaterWater | +34.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +20969.2% |
| Contains more Poly. FatPolyunsaturated fat | +13660% |
| Contains less Sat. FatSaturated fat | -97.8% |