Tamale vs. Quinoa — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 |
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
