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Tamale vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between tamale and maple syrup

  • Tamale has more vitamin B12, iron, phosphorus, fiber, vitamin B6, and selenium; however, maple syrup is richer in manganese and vitamin B2.
  • Maple syrup covers your daily manganese needs 119% more than tamale.
  • Maple syrup contains less saturated fat.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of maple syrup is 54.

Specific food types used in this comparison are Tamales (Navajo) and Syrups, maple.

Infographic

Tamale vs Maple syrup 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
4
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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more IronIron +1009.1%
Contains more CopperCopper +250%
Contains more PhosphorusPhosphorus +4850%
Contains more SeleniumSelenium +900%
Contains more CalciumCalcium +251.7%
Contains more PotassiumPotassium +61.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1571.3%
~equal in Magnesium ~21mg
~equal in Zinc ~1.47mg

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
6
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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1863%
Contains more Vitamin B5Vitamin B5 +469.4%
Contains more Vitamin B6Vitamin B6 +7050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +1487.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +15600%
Contains more FatsFats +10100%
Contains more WaterWater +110.3%
Contains more OtherOther +193.6%
Contains more CarbsCarbs +270%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +24800%
Contains more Poly. FatPolyunsaturated fat +3947.1%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
2
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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +14480%
Contains more GlucoseGlucose +661.9%
Contains more FructoseFructose +205.9%
~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 Maple syrup
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Maple syrup DV% diff.
Manganese 0.174mg 2.908mg 119%
Vitamin B2 0.08mg 1.27mg 92%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 12mg 18%
Carbs 18.12g 67.04g 16%
Iron 1.22mg 0.11mg 14%
Phosphorus 99mg 2mg 14%
Protein 6.28g 0.04g 12%
Fiber 3.1g 0g 12%
Saturated fat 2.396g 0.007g 11%
Vitamin B6 0.143mg 0.002mg 11%
Selenium 6µg 0.6µg 10%
Vitamin B3 1.59mg 0.081mg 9%
Fats 6.12g 0.06g 9%
Monounsaturated fat 2.739g 0.011g 7%
Calcium 29mg 102mg 7%
Cholesterol 17mg 0mg 6%
Calories 153kcal 260kcal 5%
Starch 12.27g 5%
Copper 0.063mg 0.018mg 5%
Folate 15µg 0µg 4%
Polyunsaturated fat 0.688g 0.017g 4%
Vitamin B5 0.205mg 0.036mg 3%
Potassium 131mg 212mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B1 0.05mg 0.066mg 1%
Net carbs 15.02g 67.04g N/A
Magnesium 22mg 21mg 0%
Sugar 0.99g 60.46g N/A
Zinc 1.48mg 1.47mg 0%
Choline 1.6mg 0%
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 0.52g 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 Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
30%
Tamale
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 59.47g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $4)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 2.389g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.