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Tamale vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between tamale and sockeye salmon

  • Tamale has more fiber; however, sockeye salmon is higher in vitamin B12, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, and vitamin B2.
  • Sockeye salmon covers your daily need for vitamin B12, 164% more than tamale.
  • Sockeye salmon has less sodium.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Tamale vs Sockeye salmon 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
4
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +163.6%
Contains more IronIron +134.6%
Contains more ZincZinc +169.1%
Contains more ManganeseManganese +1238.5%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +232.8%
Contains more CopperCopper +20.6%
Contains more PhosphorusPhosphorus +208.1%
Contains less SodiumSodium -78.5%
Contains more SeleniumSelenium +491.7%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +214%
Contains more Vitamin B2Vitamin B2 +207.5%
Contains more Vitamin B3Vitamin B3 +536.7%
Contains more Vitamin B5Vitamin B5 +521.5%
Contains more Vitamin B6Vitamin B6 +478.3%
Contains more Vitamin B12Vitamin B12 +727.8%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.6%
Contains more ProteinProtein +321.7%
~equal in Fats ~5.57g
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains less Sat. FatSaturated fat -59.6%
Contains more Poly. FatPolyunsaturated fat +92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Sockeye salmon
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tamale Sockeye salmon DV% diff.
Vitamin B12 0.54µg 4.47µg 164%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Selenium 6µg 35.5µg 54%
Vitamin B3 1.59mg 10.123mg 53%
Vitamin B6 0.143mg 0.827mg 53%
Protein 6.28g 26.48g 40%
Phosphorus 99mg 305mg 29%
Vitamin B5 0.205mg 1.274mg 21%
Choline 112.6mg 20%
Sodium 427mg 92mg 15%
Cholesterol 17mg 61mg 15%
Vitamin B2 0.08mg 0.246mg 13%
Fiber 3.1g 0g 12%
Iron 1.22mg 0.52mg 9%
Vitamin B1 0.05mg 0.157mg 9%
Potassium 131mg 436mg 9%
Zinc 1.48mg 0.55mg 8%
Vitamin E 0mg 0.99mg 7%
Manganese 0.174mg 0.013mg 7%
Carbs 18.12g 0g 6%
Vitamin A 0µg 58µg 6%
Saturated fat 2.396g 0.969g 6%
Starch 12.27g 0g 5%
Polyunsaturated fat 0.688g 1.327g 4%
Magnesium 22mg 36mg 3%
Monounsaturated fat 2.739g 1.864g 2%
Calcium 29mg 11mg 2%
Vitamin C 1.7mg 0mg 2%
Folate 15µg 7µg 2%
Copper 0.063mg 0.076mg 1%
Fats 6.12g 5.57g 1%
Calories 153kcal 156kcal 0%
Net carbs 15.02g 0g N/A
Sugar 0.99g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.052mg 0.335mg 0%
Threonine 0.239mg 1.247mg 0%
Isoleucine 0.271mg 1.274mg 0%
Leucine 0.568mg 2.185mg 0%
Lysine 0.427mg 2.574mg 0%
Methionine 0.15mg 0.858mg 0%
Phenylalanine 0.275mg 1.086mg 0%
Valine 0.318mg 1.461mg 0%
Histidine 0.196mg 0.711mg 0%
Fructose 0.17g 0g 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - ALA 0.029g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
30%
Tamale
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 44mg)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $13)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 335mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 1.427g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is richer in minerals?
?
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.