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Tamale vs. Sugar substitute — In-Depth Nutrition Comparison

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What are the main differences between tamale and sugar substitute?

  • Tamale is richer in iron, zinc, phosphorus, fiber, vitamin B6, manganese, copper, and vitamin B2, while sugar substitute is higher in calcium.
  • Sugar substitute's daily need coverage for calcium is 85% higher.
  • Sugar substitute has 37 times less zinc than tamale. Tamale has 1.48mg of zinc, while sugar substitute has 0.04mg.
  • Tamale is lower in sodium.
  • Tamale has a higher glycemic index (82) than sugar substitute (40).

We used Tamales (Navajo) and Sweeteners, sugar substitute, granulated, brown types in this comparison.

Infographic

Tamale vs Sugar substitute 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.
Tamale
9
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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +235.9%
Contains more IronIron +662.5%
Contains more CopperCopper +800%
Contains more ZincZinc +3600%
Contains more PhosphorusPhosphorus +1137.5%
Contains less SodiumSodium -25.3%
Contains more ManganeseManganese +690.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +2931%

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
8
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% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +433.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +156.3%
Contains more Vitamin B6Vitamin B6 +853.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +204.9%
Contains more FatsFats +∞%
Contains more WaterWater +645.1%
Contains more CarbsCarbs +367.8%
Contains more OtherOther +192%

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
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more StarchStarch +248.6%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +419%
Contains more MaltoseMaltose +1236.4%
~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 Sugar substitute
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tamale Sugar substitute DV% diff.
Calcium 29mg 879mg 85%
Vitamin B12 0.54µg 23%
Carbs 18.12g 84.77g 22%
Iron 1.22mg 0.16mg 13%
Phosphorus 99mg 8mg 13%
Zinc 1.48mg 0.04mg 13%
Selenium 6µg 11%
Saturated fat 2.396g 11%
Vitamin B3 1.59mg 10%
Vitamin B6 0.143mg 0.015mg 10%
Calories 153kcal 347kcal 10%
Fiber 3.1g 0.6g 10%
Fats 6.12g 0g 9%
Protein 6.28g 2.06g 8%
Monounsaturated fat 2.739g 7%
Manganese 0.174mg 0.022mg 7%
Copper 0.063mg 0.007mg 6%
Cholesterol 17mg 6%
Sodium 427mg 572mg 6%
Polyunsaturated fat 0.688g 5%
Vitamin B2 0.08mg 0.015mg 5%
Folate 15µg 4%
Magnesium 22mg 6mg 4%
Starch 12.27g 3.52g 4%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin B5 0.205mg 0.08mg 3%
Potassium 131mg 39mg 3%
Vitamin C 1.7mg 2%
Net carbs 15.02g 84.17g N/A
Sugar 0.99g 4.03g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0g 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 Sugar substitute
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
1%
Sugar substitute
Minerals Daily Need Coverage Score
30%
Tamale
36%
Sugar substitute

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 3.04g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 145mg)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 2.396g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 42)
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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.