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Tamale vs. Summer squash — In-Depth Nutrition Comparison

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How are tamale and summer squash different?

  • Tamale is richer in vitamin B12, iron, zinc, selenium, phosphorus, fiber, and vitamin B3, while summer squash is higher in vitamin C.
  • Tamale covers your daily need for vitamin B12, 23% more than summer squash.
  • Tamale contains 214 times more sodium than summer squash. Tamale contains 427mg of sodium, while summer squash contains 2mg.
  • Tamale has a higher glycemic index (82) than summer squash (13).

Tamales (Navajo) and Squash, summer, all varieties, raw types were used in this article.

Infographic

Tamale vs Summer squash 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
7
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +29.4%
Contains more CalciumCalcium +93.3%
Contains more IronIron +248.6%
Contains more CopperCopper +23.5%
Contains more ZincZinc +410.3%
Contains more PhosphorusPhosphorus +160.5%
Contains more SeleniumSelenium +2900%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.175mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B3Vitamin B3 +226.5%
Contains more Vitamin B5Vitamin B5 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +77.5%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more FolateFolate +93.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +419%
Contains more FatsFats +3300%
Contains more CarbsCarbs +440.9%
Contains more OtherOther +122.6%
Contains more WaterWater +39%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +17018.8%
Contains more Poly. FatPolyunsaturated fat +673%
Contains less Sat. FatSaturated fat -98.2%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1233.3%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +257.1%
Contains more FructoseFructose +458.8%
~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 Summer squash
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tamale Summer squash DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 2mg 18%
Vitamin C 1.7mg 17mg 17%
Zinc 1.48mg 0.29mg 11%
Saturated fat 2.396g 0.044g 11%
Selenium 6µg 0.2µg 11%
Iron 1.22mg 0.35mg 11%
Protein 6.28g 1.21g 10%
Fats 6.12g 0.18g 9%
Phosphorus 99mg 38mg 9%
Fiber 3.1g 1.1g 8%
Monounsaturated fat 2.739g 0.016g 7%
Vitamin B3 1.59mg 0.487mg 7%
Calories 153kcal 16kcal 7%
Vitamin B6 0.143mg 0.218mg 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Carbs 18.12g 3.35g 5%
Vitamin B2 0.08mg 0.142mg 5%
Polyunsaturated fat 0.688g 0.089g 4%
Folate 15µg 29µg 4%
Potassium 131mg 262mg 4%
Vitamin K 3µg 3%
Choline 6.7mg 1%
Copper 0.063mg 0.051mg 1%
Vitamin B5 0.205mg 0.155mg 1%
Calcium 29mg 15mg 1%
Vitamin E 0mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Fructose 0.17g 0.95g 1%
Magnesium 22mg 17mg 1%
Net carbs 15.02g 2.25g N/A
Sugar 0.99g 2.2g N/A
Manganese 0.174mg 0.175mg 0%
Vitamin B1 0.05mg 0.048mg 0%
Tryptophan 0.052mg 0.011mg 0%
Threonine 0.239mg 0.028mg 0%
Isoleucine 0.271mg 0.042mg 0%
Leucine 0.568mg 0.069mg 0%
Lysine 0.427mg 0.065mg 0%
Methionine 0.15mg 0.017mg 0%
Phenylalanine 0.275mg 0.041mg 0%
Valine 0.318mg 0.053mg 0%
Histidine 0.196mg 0.025mg 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 Summer squash
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
16%
Summer squash
Minerals Daily Need Coverage Score
30%
Tamale
12%
Summer squash

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.21g)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 2.352g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Summer squash
Summer squash 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.