Tamale vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between tamale and sauerkraut?
- Tamale is richer in vitamin B12, zinc, phosphorus, selenium, and vitamin B3, while sauerkraut is higher in vitamin C.
- Tamale's daily need coverage for vitamin B12 is 23% higher.
- Tamale has a higher glycemic index (82) than sauerkraut (32).
We used Tamales (Navajo) and Sauerkraut, canned, solids, and liquids types in this comparison.
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 | +69.2% |
| Contains more ZincZinc | +678.9% |
| Contains more PhosphorusPhosphorus | +395% |
| Contains less SodiumSodium | -35.4% |
| Contains more ManganeseManganese | +15.2% |
| Contains more SeleniumSelenium | +900% |
| Contains more PotassiumPotassium | +29.8% |
| Contains more IronIron | +20.5% |
| Contains more CopperCopper | +52.4% |
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 B1Vitamin B1 | +138.1% |
| Contains more Vitamin B2Vitamin B2 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +1011.9% |
| Contains more Vitamin B5Vitamin B5 | +120.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +764.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin C | 1.7mg | 14.7mg | 14% |
| Zinc | 1.48mg | 0.19mg | 12% |
| Protein | 6.28g | 0.91g | 11% |
| Vitamin K | 13µg | 11% | |
| Saturated fat | 2.396g | 0.034g | 11% |
| Phosphorus | 99mg | 20mg | 11% |
| Selenium | 6µg | 0.6µg | 10% |
| Sodium | 427mg | 661mg | 10% |
| Fats | 6.12g | 0.14g | 9% |
| Vitamin B3 | 1.59mg | 0.143mg | 9% |
| Calories | 153kcal | 19kcal | 7% |
| Monounsaturated fat | 2.739g | 0.013g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Carbs | 18.12g | 4.28g | 5% |
| Vitamin B2 | 0.08mg | 0.022mg | 4% |
| Copper | 0.063mg | 0.096mg | 4% |
| Polyunsaturated fat | 0.688g | 0.067g | 4% |
| Iron | 1.22mg | 1.47mg | 3% |
| Choline | 10.4mg | 2% | |
| Vitamin B5 | 0.205mg | 0.093mg | 2% |
| Folate | 15µg | 24µg | 2% |
| Vitamin B1 | 0.05mg | 0.021mg | 2% |
| Magnesium | 22mg | 13mg | 2% |
| Manganese | 0.174mg | 0.151mg | 1% |
| Vitamin E | 0mg | 0.14mg | 1% |
| Vitamin B6 | 0.143mg | 0.13mg | 1% |
| Fiber | 3.1g | 2.9g | 1% |
| Potassium | 131mg | 170mg | 1% |
| Net carbs | 15.02g | 1.38g | N/A |
| Calcium | 29mg | 30mg | 0% |
| Sugar | 0.99g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.052mg | 0.008mg | 0% |
| Threonine | 0.239mg | 0.025mg | 0% |
| Isoleucine | 0.271mg | 0.021mg | 0% |
| Leucine | 0.568mg | 0.029mg | 0% |
| Lysine | 0.427mg | 0.031mg | 0% |
| Methionine | 0.15mg | 0.009mg | 0% |
| Phenylalanine | 0.275mg | 0.023mg | 0% |
| Valine | 0.318mg | 0.03mg | 0% |
| Histidine | 0.196mg | 0.016mg | 0% |
| Fructose | 0.17g | 0.04g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +590.1% |
| Contains more FatsFats | +4271.4% |
| Contains more CarbsCarbs | +323.4% |
| Contains more WaterWater | +35.9% |
| Contains more OtherOther | +55.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +20969.2% |
| Contains more Poly. FatPolyunsaturated fat | +926.9% |
| Contains less Sat. FatSaturated fat | -98.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +50% |
| Contains more FructoseFructose | +325% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
