Tamale vs. Quinoa — In-Depth Nutrition Comparison
Compare
The main differences between tamale and quinoa
- Tamale is richer in vitamin B12, vitamin B3, and selenium, yet quinoa is richer in manganese, copper, magnesium, phosphorus, and folate.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Tamale contains 61 times more sodium than quinoa. Tamale contains 427mg of sodium, while quinoa contains 7mg.
- Quinoa has a lower glycemic index than tamale.
Food types used in this article are Tamales (Navajo) and Quinoa, cooked.
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.
| Contains more CalciumCalcium | +70.6% |
| Contains more ZincZinc | +35.8% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more IronIron | +22.1% |
| Contains more CopperCopper | +204.8% |
| Contains more PhosphorusPhosphorus | +53.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +262.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +285.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more FolateFolate | +180% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.7% |
| Contains more FatsFats | +218.8% |
| Contains more OtherOther | +79.2% |
| Contains more CarbsCarbs | +17.5% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +418.8% |
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Poly. FatPolyunsaturated fat | +56.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +43.7% |
~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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Manganese | 0.174mg | 0.631mg | 20% |
| Sodium | 427mg | 7mg | 18% |
| Copper | 0.063mg | 0.192mg | 14% |
| Saturated fat | 2.396g | 0.231g | 10% |
| Magnesium | 22mg | 64mg | 10% |
| Phosphorus | 99mg | 152mg | 8% |
| Folate | 15µg | 42µg | 7% |
| Vitamin B3 | 1.59mg | 0.412mg | 7% |
| Fats | 6.12g | 1.92g | 6% |
| Monounsaturated fat | 2.739g | 0.528g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Selenium | 6µg | 2.8µg | 6% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Vitamin E | 0mg | 0.63mg | 4% |
| Protein | 6.28g | 4.4g | 4% |
| Vitamin B5 | 0.205mg | 4% | |
| Zinc | 1.48mg | 1.09mg | 4% |
| Choline | 23mg | 4% | |
| Iron | 1.22mg | 1.49mg | 3% |
| Polyunsaturated fat | 0.688g | 1.078g | 3% |
| Vitamin B6 | 0.143mg | 0.123mg | 2% |
| Calories | 153kcal | 120kcal | 2% |
| Vitamin B2 | 0.08mg | 0.11mg | 2% |
| Starch | 12.27g | 17.63g | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Fiber | 3.1g | 2.8g | 1% |
| Potassium | 131mg | 172mg | 1% |
| Calcium | 29mg | 17mg | 1% |
| Carbs | 18.12g | 21.3g | 1% |
| Net carbs | 15.02g | 18.5g | N/A |
| Sugar | 0.99g | 0.87g | N/A |
| Tryptophan | 0.052mg | 0.052mg | 0% |
| Threonine | 0.239mg | 0.131mg | 0% |
| Isoleucine | 0.271mg | 0.157mg | 0% |
| Leucine | 0.568mg | 0.261mg | 0% |
| Lysine | 0.427mg | 0.239mg | 0% |
| Methionine | 0.15mg | 0.096mg | 0% |
| Phenylalanine | 0.275mg | 0.185mg | 0% |
| Valine | 0.318mg | 0.185mg | 0% |
| Histidine | 0.196mg | 0.127mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - DHA | 0.015g | N/A | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
11%
Minerals Daily Need Coverage Score
30%
38%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.165g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 29)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.