Tamale vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between tamale and Swiss cheese?

Tamale is higher in iron, yet Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
Swiss cheese's daily need coverage for vitamin B12 is 105% more.
Tamale has 9 times more iron than Swiss cheese. While tamale has 1.22mg of iron, Swiss cheese has only 0.13mg.
The amount of cholesterol in tamale is lower.
The glycemic index of Swiss cheese is lower.

We used Tamales (Navajo) and Cheese, swiss types in this article.

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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

Swiss cheese

Contains more PotassiumPotassium	+81.9%
Contains more IronIron	+838.5%
Contains more CopperCopper	+34%
Contains more ManganeseManganese	+569.2%

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+2969%
Contains more ZincZinc	+195.3%
Contains more PhosphorusPhosphorus	+479.8%
Contains less SodiumSodium	-56.2%
Contains more SeleniumSelenium	+400%

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

Swiss cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+354.5%
Contains more Vitamin B3Vitamin B3	+2384.4%
Contains more Vitamin B6Vitamin B6	+101.4%
Contains more FolateFolate	+50%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+277.5%
Contains more Vitamin B5Vitamin B5	+72.2%
Contains more Vitamin B12Vitamin B12	+466.7%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.54µg	3.06µg	105%
Calcium	29mg	890mg	86%
Saturated fat	2.396g	18.227g	72%
Phosphorus	99mg	574mg	68%
Selenium	6µg	30µg	44%
Protein	6.28g	26.96g	41%
Fats	6.12g	30.99g	38%
Vitamin A	0µg	288µg	32%
Zinc	1.48mg	4.37mg	26%
Cholesterol	17mg	93mg	25%
Vitamin B2	0.08mg	0.302mg	17%
Iron	1.22mg	0.13mg	14%
Monounsaturated fat	2.739g	8.046g	13%
Calories	153kcal	393kcal	12%
Fiber	3.1g	0g	12%
Vitamin B3	1.59mg	0.064mg	10%
Sodium	427mg	187mg	10%
Manganese	0.174mg	0.026mg	6%
Vitamin B6	0.143mg	0.071mg	6%
Carbs	18.12g	1.44g	6%
Starch	12.27g		5%
Vitamin E	0mg	0.6mg	4%
Polyunsaturated fat	0.688g	1.341g	4%
Vitamin B1	0.05mg	0.011mg	3%
Vitamin B5	0.205mg	0.353mg	3%
Magnesium	22mg	33mg	3%
Choline		15.5mg	3%
Copper	0.063mg	0.047mg	2%
Potassium	131mg	72mg	2%
Vitamin C	1.7mg	0mg	2%
Vitamin K		1.4µg	1%
Folate	15µg	10µg	1%
Net carbs	15.02g	1.44g	N/A
Sugar	0.99g	0g	N/A
Trans fat		0.987g	N/A
Tryptophan	0.052mg	0.401mg	0%
Threonine	0.239mg	1.038mg	0%
Isoleucine	0.271mg	1.537mg	0%
Leucine	0.568mg	2.959mg	0%
Lysine	0.427mg	2.585mg	0%
Methionine	0.15mg	0.784mg	0%
Phenylalanine	0.275mg	1.662mg	0%
Valine	0.318mg	2.139mg	0%
Histidine	0.196mg	1.065mg	0%
Fructose	0.17g	0g	0%
Omega-3 - ALA	0.029g	0.125g	N/A
Omega-3 - DPA		0.018g	N/A
Omega-3 - Eicosatrienoic acid		0.003g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.032g	N/A
Omega-6 - Eicosadienoic acid	0g	0.007g	N/A
Omega-6 - Linoleic acid		0.734g	N/A