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
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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.
| 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% |
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 | +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% |
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:
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
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
0.044 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
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:
0.03 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
30%
12%
Comparison summary
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 1.21g)
Which food is lower in Cholesterol?
Summer squash is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 2.352g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Summer squash is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)