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  6. Tamale vs. Ricotta

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

Tamale vs Ricotta 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
6
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
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.
Tamale
Tamale
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 3% 40% 2.2% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9%
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%
~equal in Vitamin B5 ~0.213mg

All nutrients comparison - raw data values

Nutrient Tamale Ricotta 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 B2 0.08mg 0.195mg 9%
Vitamin B3 1.59mg 0.104mg 9%
Phosphorus 99mg 158mg 8%
Vitamin B6 0.143mg 0.043mg 8%
Vitamin B12 0.54µg 0.34µg 8%
Manganese 0.174mg 0.006mg 7%
Carbs 18.12g 3.04g 5%
Copper 0.063mg 0.021mg 5%
Starch 12.27g 5%
Magnesium 22mg 11mg 3%
Zinc 1.48mg 1.16mg 3%
Vitamin B1 0.05mg 0.013mg 3%
Choline 17.5mg 3%
Vitamin C 1.7mg 0mg 2%
Monounsaturated fat 2.739g 3.627g 2%
Polyunsaturated fat 0.688g 0.385g 2%
Calories 153kcal 174kcal 1%
Vitamin D* 10 IU 1%
Vitamin D 0.2µg 1%
Potassium 131mg 105mg 1%
Vitamin E 0mg 0.11mg 1%
Vitamin K 1.1µg 1%
Folate 15µg 12µg 1%
Protein per 100 calories 4.1g 6.5g N/A
Calories per 10 g protein 244kcal 155kcal N/A
Weight per 100 calories 65g 57g N/A
Unsaturated / Saturated Fat ratio 1.4 0.48 N/A
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
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
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
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Poly. FatPolyunsaturated fat +78.7%
Contains more Mono. FatMonounsaturated fat +32.4%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.