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Tamale vs. Shortbread — In-Depth Nutrition Comparison

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How are tamale and shortbread different?

  • Tamale is higher in vitamin B12 and zinc; however, shortbread is richer in vitamin B1, iron, vitamin B2, folate, vitamin E, vitamin B3, and manganese.
  • Daily need coverage for saturated fat for shortbread is 29% higher.
  • Tamale has less saturated fat.
  • Shortbread has a lower glycemic index (64) than tamale (82).

Tamales (Navajo) and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Tamale vs Shortbread 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
5
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +123.1%
Contains more PotassiumPotassium +48.9%
Contains more ZincZinc +202%
Contains more PhosphorusPhosphorus +50%
Contains more IronIron +144.3%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -17.3%
Contains more ManganeseManganese +125.9%
~equal in Selenium ~6.2µg

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
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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +606%
Contains more Vitamin B2Vitamin B2 +292.5%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more FolateFolate +440%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Shortbread DV% diff.
Polyunsaturated fat 0.688g 8.326g 51%
Fats 6.12g 26.22g 31%
Saturated fat 2.396g 8.105g 26%
Vitamin B1 0.05mg 0.353mg 25%
Vitamin B12 0.54µg 0µg 23%
Iron 1.22mg 2.98mg 22%
Vitamin B2 0.08mg 0.314mg 18%
Calories 153kcal 514kcal 18%
Folate 15µg 81µg 17%
Vitamin E 0mg 2.44mg 16%
Carbs 18.12g 63.78g 15%
Starch 12.27g 40.47g 12%
Vitamin B3 1.59mg 3.275mg 11%
Monounsaturated fat 2.739g 6.708g 10%
Manganese 0.174mg 0.393mg 10%
Vitamin K 11µg 9%
Zinc 1.48mg 0.49mg 9%
Fiber 3.1g 1.3g 7%
Vitamin B6 0.143mg 0.071mg 6%
Cholesterol 17mg 0mg 6%
Phosphorus 99mg 66mg 5%
Copper 0.063mg 0.09mg 3%
Sodium 427mg 353mg 3%
Protein 6.28g 5.37g 2%
Calcium 29mg 13mg 2%
Vitamin B5 0.205mg 0.321mg 2%
Vitamin C 1.7mg 0mg 2%
Magnesium 22mg 14mg 2%
Potassium 131mg 88mg 1%
Net carbs 15.02g 62.48g N/A
Sugar 0.99g 21.65g N/A
Selenium 6µg 6.2µg 0%
Trans fat 0.714g N/A
Choline 0.9mg 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%
Fructose 0.17g 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.029g 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +16.9%
Contains more WaterWater +1791.7%
Contains more OtherOther +34%
Contains more FatsFats +328.4%
Contains more CarbsCarbs +252%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +144.9%
Contains more Poly. FatPolyunsaturated fat +1110.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
1
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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +229.8%
Contains more SucroseSucrose +5147.5%
Contains more GlucoseGlucose +71.4%
Contains more FructoseFructose +76.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.