Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tamale vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Significant differences between tamale and pumpkin seeds

  • Tamale has more vitamin B12 and vitamin B6; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 80% more than tamale.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Tamales (Navajo) and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Tamale vs Pumpkin seeds 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
1
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +89.7%
Contains more PotassiumPotassium +601.5%
Contains more IronIron +171.3%
Contains more CopperCopper +995.2%
Contains more ZincZinc +595.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +185.1%
~equal in Phosphorus ~92mg

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
8
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +455.9%
Contains more Vitamin B5Vitamin B5 +266.1%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1413.3%
Contains more ProteinProtein +195.4%
Contains more FatsFats +217%
Contains more CarbsCarbs +196.6%
Contains more OtherOther +175.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -34.7%
Contains more Mono. FatMonounsaturated fat +120.2%
Contains more Poly. FatPolyunsaturated fat +1185.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Pumpkin seeds DV% diff.
Zinc 1.48mg 10.3mg 80%
Copper 0.063mg 0.69mg 70%
Fiber 3.1g 18.4g 61%
Magnesium 22mg 262mg 57%
Polyunsaturated fat 0.688g 8.844g 54%
Iron 1.22mg 3.31mg 26%
Protein 6.28g 18.55g 25%
Vitamin B12 0.54µg 0µg 23%
Potassium 131mg 919mg 23%
Fats 6.12g 19.4g 20%
Sodium 427mg 18mg 18%
Calories 153kcal 446kcal 15%
Manganese 0.174mg 0.496mg 14%
Carbs 18.12g 53.75g 12%
Selenium 6µg 11%
Monounsaturated fat 2.739g 6.032g 8%
Vitamin B3 1.59mg 0.286mg 8%
Vitamin B6 0.143mg 0.037mg 8%
Cholesterol 17mg 0mg 6%
Saturated fat 2.396g 3.67g 6%
Starch 12.27g 5%
Calcium 29mg 55mg 3%
Vitamin B5 0.205mg 0.056mg 3%
Folate 15µg 9µg 2%
Vitamin C 1.7mg 0.3mg 2%
Vitamin B2 0.08mg 0.052mg 2%
Vitamin B1 0.05mg 0.034mg 1%
Phosphorus 99mg 92mg 1%
Net carbs 15.02g 35.35g N/A
Sugar 0.99g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.052mg 0.326mg 0%
Threonine 0.239mg 0.683mg 0%
Isoleucine 0.271mg 0.956mg 0%
Leucine 0.568mg 1.572mg 0%
Lysine 0.427mg 1.386mg 0%
Methionine 0.15mg 0.417mg 0%
Phenylalanine 0.275mg 0.924mg 0%
Valine 0.318mg 1.491mg 0%
Histidine 0.196mg 0.515mg 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 Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Pumpkin seeds
Minerals Daily Need Coverage Score
30%
Tamale
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 1.274g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 82)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 409mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.