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Tamale vs. Taco — In-Depth Nutrition Comparison

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How are tamale and taco different?

  • Taco has more vitamin B12, phosphorus, calcium, selenium, and monounsaturated fat than tamale.
  • Daily need coverage for vitamin B12 for taco is 16% higher.
  • Tamale has less saturated fat.
  • Taco has a lower glycemic index (39) than tamale (82).

Tamales (Navajo) and Fast foods, taco with beef, cheese, and lettuce, hard shell are the varieties used in this article.

Infographic

Tamale vs Taco 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
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%
Taco
Taco
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +206.9%
Contains more PotassiumPotassium +59.5%
Contains more CopperCopper +22.2%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +79.8%
Contains more ManganeseManganese +43.1%
Contains more SeleniumSelenium +53.3%
~equal in Iron ~1.19mg
~equal in Sodium ~397mg

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
Tamale
4
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%
Taco
Taco
7
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +72.2%
Contains more FolateFolate +26.7%
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B3 ~1.65mg

All nutrients comparison - raw data values

Nutrient Tamale Taco DV% diff.
Vitamin B12 0.54µg 0.93µg 16%
Polyunsaturated fat 0.688g 3.042g 16%
Vitamin K 15.3µg 13%
Phosphorus 99mg 178mg 11%
Fats 6.12g 12.7g 10%
Saturated fat 2.396g 4.384g 9%
Choline 32mg 6%
Calcium 29mg 89mg 6%
Selenium 6µg 9.2µg 6%
Protein 6.28g 8.86g 5%
Calories 153kcal 226kcal 4%
Monounsaturated fat 2.739g 4.411g 4%
Vitamin B6 0.143mg 0.09mg 4%
Vitamin E 0mg 0.6mg 4%
Vitamin B5 0.205mg 4%
Cholesterol 17mg 28mg 4%
Fiber 3.1g 3.9g 3%
Manganese 0.174mg 0.249mg 3%
Zinc 1.48mg 1.75mg 2%
Copper 0.063mg 0.077mg 2%
Vitamin A 0µg 20µg 2%
Vitamin B2 0.08mg 0.06mg 2%
Potassium 131mg 209mg 2%
Magnesium 22mg 32mg 2%
Folate 15µg 19µg 1%
Sodium 427mg 397mg 1%
Vitamin D 0.1µg 1%
Vitamin C 1.7mg 0.4mg 1%
Starch 12.27g 14.78g 1%
Carbs 18.12g 19.85g 1%
Vitamin D 4IU 1%
Net carbs 15.02g 15.95g N/A
Iron 1.22mg 1.19mg 0%
Sugar 0.99g 0.9g N/A
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B3 1.59mg 1.65mg 0%
Trans fat 0.467g 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 0.3g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.029g 0.166g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
Taco
Taco
4
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more WaterWater +19.4%
Contains more ProteinProtein +41.1%
Contains more FatsFats +107.5%
Contains more OtherOther +13.8%
~equal in Carbs ~19.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
Taco
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -45.3%
Contains more Mono. FatMonounsaturated fat +61%
Contains more Poly. FatPolyunsaturated fat +342.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
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
Taco
Taco
2
94% 3% 2%
Starch: 14.78 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +20.5%
Contains more FructoseFructose +76.5%
~equal in Sucrose ~0.4g
~equal in Glucose ~0.2g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.