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  6. Tamale vs. Chia seeds

Tamale vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between tamale and chia seeds

  • Tamale has less fiber, manganese, phosphorus, copper, selenium, iron, magnesium, calcium, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for fiber, 125% more than tamale.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Seeds, chia seeds, dried.

Infographic

Tamale vs Chia seeds 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
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +532.8%
Contains more CopperCopper +1366.7%
Contains more ZincZinc +209.5%
Contains more PhosphorusPhosphorus +768.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1464.9%
Contains more SeleniumSelenium +820%

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
3
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +112.5%
Contains more Vitamin B3Vitamin B3 +455.3%
Contains more FolateFolate +226.7%
~equal in Vitamin C ~1.6mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Chia seeds DV% diff.
Polyunsaturated fat 0.688g 23.665g 153%
Fiber 3.1g 34.4g 125%
Manganese 0.174mg 2.723mg 111%
Phosphorus 99mg 860mg 109%
Copper 0.063mg 0.924mg 96%
Selenium 6µg 55.2µg 89%
Iron 1.22mg 7.72mg 81%
Magnesium 22mg 335mg 75%
Calcium 29mg 631mg 60%
Vitamin B1 0.05mg 0.62mg 48%
Vitamin B3 1.59mg 8.83mg 45%
Fats 6.12g 30.74g 38%
Zinc 1.48mg 4.58mg 28%
Vitamin B12 0.54µg 0µg 23%
Protein 6.28g 16.54g 21%
Sodium 427mg 16mg 18%
Calories 153kcal 486kcal 17%
Vitamin B6 0.143mg 11%
Folate 15µg 49µg 9%
Potassium 131mg 407mg 8%
Carbs 18.12g 42.12g 8%
Vitamin B2 0.08mg 0.17mg 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Vitamin B5 0.205mg 4%
Saturated fat 2.396g 3.33g 4%
Vitamin E 0mg 0.5mg 3%
Monounsaturated fat 2.739g 2.309g 1%
Vitamin C 1.7mg 1.6mg 0%
Net carbs 15.02g 7.72g N/A
Sugar 0.99g N/A
Trans fat 0.14g N/A
Tryptophan 0.052mg 0.436mg 0%
Threonine 0.239mg 0.709mg 0%
Isoleucine 0.271mg 0.801mg 0%
Leucine 0.568mg 1.371mg 0%
Lysine 0.427mg 0.97mg 0%
Methionine 0.15mg 0.588mg 0%
Phenylalanine 0.275mg 1.016mg 0%
Valine 0.318mg 0.95mg 0%
Histidine 0.196mg 0.531mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1074.1%
Contains more ProteinProtein +163.4%
Contains more FatsFats +402.3%
Contains more CarbsCarbs +132.5%
Contains more OtherOther +247.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -28%
Contains more Mono. FatMonounsaturated fat +18.6%
Contains more Poly. FatPolyunsaturated fat +3339.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.