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Tamale vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between tamale and soybean meal?

  • Soybean meal has more copper, manganese, iron, phosphorus, folate, potassium, magnesium, vitamin B1, vitamin B5, and vitamin B6 than tamale.
  • Soybean meal's daily need coverage for copper is 215% higher.
  • Tamale has a higher glycemic index (82) than soybean meal (68).

We used Tamales (Navajo) and Soy meal, defatted, raw types in this comparison.

Infographic

Tamale vs Soybean meal 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
1
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +81.8%
Contains more MagnesiumMagnesium +1290.9%
Contains more CalciumCalcium +741.4%
Contains more PotassiumPotassium +1800.8%
Contains more IronIron +1023%
Contains more CopperCopper +3074.6%
Contains more ZincZinc +241.9%
Contains more PhosphorusPhosphorus +608.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2083.9%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1282%
Contains more Vitamin B2Vitamin B2 +213.8%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B5Vitamin B5 +863.9%
Contains more Vitamin B6Vitamin B6 +297.9%
Contains more FolateFolate +1920%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +156.1%
Contains more WaterWater +881.3%
Contains more ProteinProtein +683.4%
Contains more CarbsCarbs +98.1%
Contains more OtherOther +304.3%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +569.7%
Contains less Sat. FatSaturated fat -88.8%
Contains more Poly. FatPolyunsaturated fat +51.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Soybean meal DV% diff.
Copper 0.063mg 2mg 215%
Manganese 0.174mg 3.8mg 158%
Iron 1.22mg 13.7mg 156%
Phosphorus 99mg 701mg 86%
Protein 6.28g 49.2g 86%
Folate 15µg 303µg 72%
Potassium 131mg 2490mg 69%
Magnesium 22mg 306mg 68%
Vitamin B1 0.05mg 0.691mg 53%
Vitamin B5 0.205mg 1.976mg 35%
Vitamin B6 0.143mg 0.569mg 33%
Zinc 1.48mg 5.06mg 33%
Vitamin B12 0.54µg 0µg 23%
Calcium 29mg 244mg 22%
Sodium 427mg 3mg 18%
Vitamin B2 0.08mg 0.251mg 13%
Fiber 3.1g 12%
Saturated fat 2.396g 0.268g 10%
Calories 153kcal 337kcal 9%
Vitamin B3 1.59mg 2.587mg 6%
Cholesterol 17mg 0mg 6%
Carbs 18.12g 35.89g 6%
Fats 6.12g 2.39g 6%
Monounsaturated fat 2.739g 0.409g 6%
Selenium 6µg 3.3µg 5%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 1.045g 2%
Vitamin C 1.7mg 0mg 2%
Net carbs 15.02g 35.89g N/A
Sugar 0.99g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.052mg 0.653mg 0%
Threonine 0.239mg 1.952mg 0%
Isoleucine 0.271mg 2.18mg 0%
Leucine 0.568mg 3.66mg 0%
Lysine 0.427mg 2.991mg 0%
Methionine 0.15mg 0.606mg 0%
Phenylalanine 0.275mg 2.346mg 0%
Valine 0.318mg 2.243mg 0%
Histidine 0.196mg 1.212mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Soybean meal
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
58%
Soybean meal
Minerals Daily Need Coverage Score
30%
Tamale
264%
Soybean meal

Comparison summary

Which food is lower in Cholesterol?
Soybean meal
Soybean meal is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 2.128g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.