Tamale vs. Ricotta — In-Depth Nutrition Comparison
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Summary of differences between tamale and ricotta
- Tamale has more fiber, iron, and vitamin B3; however, ricotta is higher in calcium, selenium, vitamin A, and vitamin B2.
- Ricotta covers your daily need for saturated fat, 29% more than tamale.
- Ricotta has less sodium.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Tamales (Navajo) and Cheese, ricotta, whole milk.
Infographic
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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 | +100% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more IronIron | +221.1% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +27.6% |
| Contains more ManganeseManganese | +2800% |
| Contains more CalciumCalcium | +613.8% |
| Contains more PhosphorusPhosphorus | +59.6% |
| Contains less SodiumSodium | -80.3% |
| Contains more SeleniumSelenium | +141.7% |
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 B1Vitamin B1 | +284.6% |
| Contains more Vitamin B3Vitamin B3 | +1428.8% |
| Contains more Vitamin B6Vitamin B6 | +232.6% |
| Contains more Vitamin B12Vitamin B12 | +58.8% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +143.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 2.396g | 8.295g | 27% |
| Calcium | 29mg | 207mg | 18% |
| Sodium | 427mg | 84mg | 15% |
| Selenium | 6µg | 14.5µg | 15% |
| Vitamin A | 0µg | 120µg | 13% |
| Fiber | 3.1g | 0g | 12% |
| Fats | 6.12g | 12.98g | 11% |
| Cholesterol | 17mg | 51mg | 11% |
| Iron | 1.22mg | 0.38mg | 11% |
| Protein | 6.28g | 11.26g | 10% |
| Vitamin B3 | 1.59mg | 0.104mg | 9% |
| Vitamin B2 | 0.08mg | 0.195mg | 9% |
| Phosphorus | 99mg | 158mg | 8% |
| Vitamin B12 | 0.54µg | 0.34µg | 8% |
| Vitamin B6 | 0.143mg | 0.043mg | 8% |
| Manganese | 0.174mg | 0.006mg | 7% |
| Starch | 12.27g | 5% | |
| Carbs | 18.12g | 3.04g | 5% |
| Copper | 0.063mg | 0.021mg | 5% |
| Zinc | 1.48mg | 1.16mg | 3% |
| Choline | 17.5mg | 3% | |
| Magnesium | 22mg | 11mg | 3% |
| Vitamin B1 | 0.05mg | 0.013mg | 3% |
| Monounsaturated fat | 2.739g | 3.627g | 2% |
| Polyunsaturated fat | 0.688g | 0.385g | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Folate | 15µg | 12µg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Calories | 153kcal | 174kcal | 1% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin E | 0mg | 0.11mg | 1% |
| Potassium | 131mg | 105mg | 1% |
| Vitamin D | 10IU | 1% | |
| Net carbs | 15.02g | 3.04g | N/A |
| Sugar | 0.99g | 0.27g | N/A |
| Vitamin B5 | 0.205mg | 0.213mg | 0% |
| Tryptophan | 0.052mg | 0.125mg | 0% |
| Threonine | 0.239mg | 0.517mg | 0% |
| Isoleucine | 0.271mg | 0.589mg | 0% |
| Leucine | 0.568mg | 1.221mg | 0% |
| Lysine | 0.427mg | 1.338mg | 0% |
| Methionine | 0.15mg | 0.281mg | 0% |
| Phenylalanine | 0.275mg | 0.556mg | 0% |
| Valine | 0.318mg | 0.692mg | 0% |
| Histidine | 0.196mg | 0.459mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +496.1% |
| Contains more OtherOther | +35.3% |
| Contains more ProteinProtein | +79.3% |
| Contains more FatsFats | +112.1% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.1% |
| Contains more Poly. FatPolyunsaturated fat | +78.7% |
| Contains more Mono. FatMonounsaturated fat | +32.4% |
