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Tamale vs. Rutabagas — In-Depth Nutrition Comparison

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Important differences between tamale and rutabagas

  • Tamale has more vitamin B12, zinc, iron, selenium, phosphorus, and vitamin B3; however, rutabagas have more vitamin C.
  • Rutabagas' daily need coverage for vitamin C is 26% more.
  • Rutabagas are lower in cholesterol.

The food varieties used in the comparison are Tamales (Navajo) and Rutabagas, raw.

Infographic

Tamale vs Rutabagas 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.
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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more IronIron +177.3%
Contains more CopperCopper +96.9%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +32.8%
Contains more SeleniumSelenium +757.1%
Contains more CalciumCalcium +48.3%
Contains more PotassiumPotassium +132.8%
Contains less SodiumSodium -97.2%
~equal in Magnesium ~20mg

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
5
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +127.1%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1370.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more FolateFolate +40%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +481.5%
Contains more FatsFats +3725%
Contains more CarbsCarbs +110.2%
Contains more OtherOther +94.4%
Contains more WaterWater +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +10856%
Contains more Poly. FatPolyunsaturated fat +681.8%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
2
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +2967.5%
Contains more MaltoseMaltose +1000%
Contains more SucroseSucrose +32.5%
Contains more GlucoseGlucose +995.2%
Contains more FructoseFructose +847.1%
~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.
Tamale Rutabagas
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Rutabagas DV% diff.
Vitamin C 1.7mg 25mg 26%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 12mg 18%
Saturated fat 2.396g 0.027g 11%
Zinc 1.48mg 0.24mg 11%
Iron 1.22mg 0.44mg 10%
Protein 6.28g 1.08g 10%
Selenium 6µg 0.7µg 10%
Fats 6.12g 0.16g 9%
Monounsaturated fat 2.739g 0.025g 7%
Phosphorus 99mg 53mg 7%
Vitamin B3 1.59mg 0.7mg 6%
Calories 153kcal 37kcal 6%
Cholesterol 17mg 0mg 6%
Potassium 131mg 305mg 5%
Starch 12.27g 0.4g 5%
Polyunsaturated fat 0.688g 0.088g 4%
Vitamin B6 0.143mg 0.1mg 3%
Choline 14.1mg 3%
Vitamin B1 0.05mg 0.09mg 3%
Vitamin B2 0.08mg 0.04mg 3%
Carbs 18.12g 8.62g 3%
Copper 0.063mg 0.032mg 3%
Fiber 3.1g 2.3g 3%
Manganese 0.174mg 0.131mg 2%
Fructose 0.17g 1.61g 2%
Vitamin E 0mg 0.3mg 2%
Folate 15µg 21µg 2%
Vitamin B5 0.205mg 0.16mg 1%
Calcium 29mg 43mg 1%
Net carbs 15.02g 6.32g N/A
Magnesium 22mg 20mg 0%
Sugar 0.99g 4.46g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
30%
Tamale
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.47g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.5)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 2.369g)
Which food is lower in glycemic index?
Rutabagas
Rutabagas is lower in glycemic index (difference - 10)
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.

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.