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Tamale vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between tamale and sunflower seeds

  • Tamale has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, folate, and iron than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than tamale.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Seeds, sunflower seed kernels, dried.

Infographic

Tamale vs Sunflower seeds 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
0
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1377.3%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +392.4%
Contains more IronIron +330.3%
Contains more CopperCopper +2757.1%
Contains more ZincZinc +237.8%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1020.7%
Contains more SeleniumSelenium +783.3%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +21.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2860%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B3Vitamin B3 +424.2%
Contains more Vitamin B5Vitamin B5 +451.2%
Contains more Vitamin B6Vitamin B6 +840.6%
Contains more FolateFolate +1413.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1339.7%
Contains more ProteinProtein +230.9%
Contains more FatsFats +740.8%
Contains more CarbsCarbs +10.4%
Contains more OtherOther +119.6%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +576.5%
Contains more Poly. FatPolyunsaturated fat +3262.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
4
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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +525%
~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 Sunflower seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tamale Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.063mg 1.8mg 193%
Polyunsaturated fat 0.688g 23.137g 150%
Vitamin B1 0.05mg 1.48mg 119%
Vitamin B6 0.143mg 1.345mg 92%
Selenium 6µg 53µg 85%
Phosphorus 99mg 660mg 80%
Manganese 0.174mg 1.95mg 77%
Magnesium 22mg 325mg 72%
Fats 6.12g 51.46g 70%
Folate 15µg 227µg 53%
Iron 1.22mg 5.25mg 50%
Vitamin B3 1.59mg 8.335mg 42%
Monounsaturated fat 2.739g 18.528g 39%
Zinc 1.48mg 5mg 32%
Protein 6.28g 20.78g 29%
Vitamin B12 0.54µg 0µg 23%
Calories 153kcal 584kcal 22%
Fiber 3.1g 8.6g 22%
Vitamin B2 0.08mg 0.355mg 21%
Vitamin B5 0.205mg 1.13mg 19%
Sodium 427mg 9mg 18%
Potassium 131mg 645mg 15%
Choline 55.1mg 10%
Saturated fat 2.396g 4.455g 9%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Calcium 29mg 78mg 5%
Carbs 18.12g 20g 1%
Vitamin C 1.7mg 1.4mg 0%
Net carbs 15.02g 11.4g N/A
Sugar 0.99g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.052mg 0.348mg 0%
Threonine 0.239mg 0.928mg 0%
Isoleucine 0.271mg 1.139mg 0%
Leucine 0.568mg 1.659mg 0%
Lysine 0.427mg 0.937mg 0%
Methionine 0.15mg 0.494mg 0%
Phenylalanine 0.275mg 1.169mg 0%
Valine 0.318mg 1.315mg 0%
Histidine 0.196mg 0.632mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
30%
Tamale
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.63g)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 2.059g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 418mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.