Tamale vs. Spinach raw — In-Depth Nutrition Comparison
Compare
The main differences between tamale and spinach raw
- Tamale is richer in vitamin B12, yet spinach raw is richer in vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin E, and potassium.
- Daily need coverage for vitamin A for spinach raw is 188% higher.
- Spinach raw contains less sodium.
- Spinach raw has a lower glycemic index than tamale.
Food types used in this article are Tamales (Navajo) and Spinach, raw.
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.
| Contains more ZincZinc | +179.2% |
| Contains more PhosphorusPhosphorus | +102% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +259.1% |
| Contains more CalciumCalcium | +241.4% |
| Contains more PotassiumPotassium | +326% |
| Contains more IronIron | +122.1% |
| Contains more CopperCopper | +106.3% |
| Contains less SodiumSodium | -81.5% |
| Contains more ManganeseManganese | +415.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +119.6% |
| Contains more Vitamin B5Vitamin B5 | +215.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +1552.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +136.3% |
| Contains more Vitamin B6Vitamin B6 | +36.4% |
| Contains more FolateFolate | +1193.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 15µg | 194µg | 45% |
| Manganese | 0.174mg | 0.897mg | 31% |
| Vitamin C | 1.7mg | 28.1mg | 29% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Iron | 1.22mg | 2.71mg | 19% |
| Sodium | 427mg | 79mg | 15% |
| Magnesium | 22mg | 79mg | 14% |
| Vitamin E | 0mg | 2.03mg | 14% |
| Potassium | 131mg | 558mg | 13% |
| Saturated fat | 2.396g | 0.063g | 11% |
| Fats | 6.12g | 0.39g | 9% |
| Selenium | 6µg | 1µg | 9% |
| Zinc | 1.48mg | 0.53mg | 9% |
| Vitamin B2 | 0.08mg | 0.189mg | 8% |
| Calories | 153kcal | 23kcal | 7% |
| Monounsaturated fat | 2.739g | 0.01g | 7% |
| Phosphorus | 99mg | 49mg | 7% |
| Copper | 0.063mg | 0.13mg | 7% |
| Calcium | 29mg | 99mg | 7% |
| Protein | 6.28g | 2.86g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B3 | 1.59mg | 0.724mg | 5% |
| Carbs | 18.12g | 3.63g | 5% |
| Vitamin B6 | 0.143mg | 0.195mg | 4% |
| Fiber | 3.1g | 2.2g | 4% |
| Choline | 19.3mg | 4% | |
| Vitamin B5 | 0.205mg | 0.065mg | 3% |
| Polyunsaturated fat | 0.688g | 0.165g | 3% |
| Vitamin B1 | 0.05mg | 0.078mg | 2% |
| Net carbs | 15.02g | 1.43g | N/A |
| Sugar | 0.99g | 0.42g | N/A |
| Tryptophan | 0.052mg | 0.039mg | 0% |
| Threonine | 0.239mg | 0.122mg | 0% |
| Isoleucine | 0.271mg | 0.147mg | 0% |
| Leucine | 0.568mg | 0.223mg | 0% |
| Lysine | 0.427mg | 0.174mg | 0% |
| Methionine | 0.15mg | 0.053mg | 0% |
| Phenylalanine | 0.275mg | 0.129mg | 0% |
| Valine | 0.318mg | 0.161mg | 0% |
| Histidine | 0.196mg | 0.064mg | 0% |
| Fructose | 0.17g | 0.15g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +119.6% |
| Contains more FatsFats | +1469.2% |
| Contains more CarbsCarbs | +399.2% |
| Contains more WaterWater | +34.2% |
| Contains more OtherOther | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +27290% |
| Contains more Poly. FatPolyunsaturated fat | +317% |
| Contains less Sat. FatSaturated fat | -97.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more GlucoseGlucose | +90.9% |
| Contains more FructoseFructose | +13.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g