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Tamale vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between tamale and flax seeds?

  • Flax seeds are richer than tamale in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 133% more.

We used Tamales (Navajo) and Seeds, flaxseed types in this article.

Infographic

Tamale vs Flax seeds 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
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +779.3%
Contains more PotassiumPotassium +520.6%
Contains more IronIron +369.7%
Contains more CopperCopper +1836.5%
Contains more ZincZinc +193.2%
Contains more PhosphorusPhosphorus +548.5%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +1326.4%
Contains more SeleniumSelenium +323.3%

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
2
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +93.7%
Contains more Vitamin B5Vitamin B5 +380.5%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more FolateFolate +480%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +878.4%
Contains more ProteinProtein +191.2%
Contains more FatsFats +588.9%
Contains more CarbsCarbs +59.4%
Contains more OtherOther +168.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +174.8%
Contains more Poly. FatPolyunsaturated fat +4075.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
3
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +90.5%
~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 Flax seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tamale Flax seeds DV% diff.
Polyunsaturated fat 0.688g 28.73g 187%
Vitamin B1 0.05mg 1.644mg 133%
Copper 0.063mg 1.22mg 129%
Manganese 0.174mg 2.482mg 100%
Fiber 3.1g 27.3g 97%
Magnesium 22mg 392mg 88%
Phosphorus 99mg 642mg 78%
Iron 1.22mg 5.73mg 56%
Fats 6.12g 42.16g 55%
Selenium 6µg 25.4µg 35%
Zinc 1.48mg 4.34mg 26%
Vitamin B6 0.143mg 0.473mg 25%
Protein 6.28g 18.29g 24%
Calcium 29mg 255mg 23%
Vitamin B12 0.54µg 0µg 23%
Potassium 131mg 813mg 20%
Calories 153kcal 534kcal 19%
Folate 15µg 87µg 18%
Sodium 427mg 30mg 17%
Vitamin B5 0.205mg 0.985mg 16%
Choline 78.7mg 14%
Monounsaturated fat 2.739g 7.527g 12%
Vitamin B3 1.59mg 3.08mg 9%
Saturated fat 2.396g 3.663g 6%
Vitamin B2 0.08mg 0.161mg 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Vitamin K 4.3µg 4%
Carbs 18.12g 28.88g 4%
Vitamin E 0mg 0.31mg 2%
Vitamin C 1.7mg 0.6mg 1%
Net carbs 15.02g 1.58g N/A
Sugar 0.99g 1.55g N/A
Tryptophan 0.052mg 0.297mg 0%
Threonine 0.239mg 0.766mg 0%
Isoleucine 0.271mg 0.896mg 0%
Leucine 0.568mg 1.235mg 0%
Lysine 0.427mg 0.862mg 0%
Methionine 0.15mg 0.37mg 0%
Phenylalanine 0.275mg 0.957mg 0%
Valine 0.318mg 1.072mg 0%
Histidine 0.196mg 0.472mg 0%
Fructose 0.17g 0g 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
30%
Tamale
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 1.267g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 82)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 397mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.