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  6. Tamale vs. Rib eye steak

Tamale vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between tamale and rib eye steak

  • Rib eye steak is richer than tamale in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, vitamin B2, and iron.
  • Daily need coverage for vitamin B12 for rib eye steak is 65% higher.
  • Tamale contains 8 times more sodium than rib eye steak. Tamale contains 427mg of sodium, while rib eye steak contains 54mg.
  • Rib eye steak has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Tamale vs Rib eye steak 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
Tamale
2
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +163.6%
Contains more ManganeseManganese +117.5%
Contains more PotassiumPotassium +98.5%
Contains more IronIron +83.6%
Contains more CopperCopper +27%
Contains more ZincZinc +299.3%
Contains more PhosphorusPhosphorus +53.5%
Contains less SodiumSodium -87.4%
Contains more SeleniumSelenium +395%
~equal in Magnesium ~22mg

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
Tamale
2
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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +258.8%
Contains more Vitamin B3Vitamin B3 +208.7%
Contains more Vitamin B5Vitamin B5 +161.5%
Contains more Vitamin B6Vitamin B6 +233.6%
Contains more Vitamin B12Vitamin B12 +288.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25%
Contains more OtherOther +13700%
Contains more ProteinProtein +277.2%
Contains more FatsFats +256.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +284%
Contains more Poly. FatPolyunsaturated fat +49.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Rib eye steak DV% diff.
Vitamin B12 0.54µg 2.1µg 65%
Selenium 6µg 29.7µg 43%
Zinc 1.48mg 5.91mg 40%
Protein 6.28g 23.69g 35%
Saturated fat 2.396g 9.684g 33%
Vitamin B6 0.143mg 0.477mg 26%
Fats 6.12g 21.81g 24%
Cholesterol 17mg 80mg 21%
Vitamin B3 1.59mg 4.908mg 21%
Monounsaturated fat 2.739g 10.519g 19%
Vitamin B2 0.08mg 0.287mg 16%
Sodium 427mg 54mg 16%
Iron 1.22mg 2.24mg 13%
Fiber 3.1g 0g 12%
Choline 48.8mg 9%
Phosphorus 99mg 152mg 8%
Calories 153kcal 291kcal 7%
Vitamin B5 0.205mg 0.536mg 7%
Carbs 18.12g 0g 6%
Starch 12.27g 5%
Potassium 131mg 260mg 4%
Manganese 0.174mg 0.08mg 4%
Vitamin C 1.7mg 0mg 2%
Folate 15µg 6µg 2%
Calcium 29mg 11mg 2%
Polyunsaturated fat 0.688g 1.027g 2%
Vitamin B1 0.05mg 0.071mg 2%
Copper 0.063mg 0.08mg 2%
Vitamin D 7IU 1%
Vitamin K 1.6µg 1%
Vitamin D 0.2µg 1%
Vitamin E 0mg 0.1mg 1%
Vitamin A 0µg 8µg 1%
Net carbs 15.02g 0g N/A
Magnesium 22mg 22mg 0%
Sugar 0.99g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.052mg 0.265mg 0%
Threonine 0.239mg 1.116mg 0%
Isoleucine 0.271mg 1.103mg 0%
Leucine 0.568mg 2.041mg 0%
Lysine 0.427mg 2.269mg 0%
Methionine 0.15mg 0.641mg 0%
Phenylalanine 0.275mg 0.95mg 0%
Valine 0.318mg 1.184mg 0%
Histidine 0.196mg 0.888mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.029g 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tamale
48%
Rib eye steak
Minerals Daily Need Coverage Score
30%
Tamale
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 7.288g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 373mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.