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  6. Tamale vs. Tofu

Tamale vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Tamale and Tofu

  • Tamale has more Vitamin B12, however, Tofu is higher in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Vitamin B1, and Magnesium.
  • Tofu covers your daily need of Calcium 65% more than Tamale.
  • Tofu has less Sodium.

These are the specific foods used in this comparison Tamales (Navajo) and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Tamale vs Tofu 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
Tamale
0
:
10
Tofu
Tofu
Contains more Calcium +2255.2%
Contains more Iron +118%
Contains more Magnesium +163.6%
Contains more Phosphorus +91.9%
Contains more Potassium +80.9%
Contains less Sodium -96.7%
Contains more Copper +500%
Contains more Manganese +578.7%
Contains more Selenium +190%
Equal in Zinc - 1.57
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +2255.2%
Contains more Iron +118%
Contains more Magnesium +163.6%
Contains more Phosphorus +91.9%
Contains more Potassium +80.9%
Contains less Sodium -96.7%
Contains more Copper +500%
Contains more Manganese +578.7%
Contains more Selenium +190%
Equal in Zinc - 1.57

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
6
:
5
Tofu
Tofu
Contains more Vitamin C +750%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +55.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +216%
Contains more Vitamin B2 +27.5%
Contains more Folate +93.3%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +750%
Contains more Vitamin B3 +317.3%
Contains more Vitamin B5 +54.1%
Contains more Vitamin B6 +55.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +216%
Contains more Vitamin B2 +27.5%
Contains more Folate +93.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
1
:
4
Tofu
Tofu
Contains more Carbs +551.8%
Contains more Protein +175%
Contains more Fats +42.5%
Equal in Water - 69.83
Equal in Other - 1.4
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +551.8%
Contains more Protein +175%
Contains more Fats +42.5%
Equal in Water - 69.83
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +42.3%
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +615.3%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +42.3%
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +615.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Tofu Opinion
Net carbs 15.02g 0.48g Tamale
Protein 6.28g 17.27g Tofu
Fats 6.12g 8.72g Tofu
Carbs 18.12g 2.78g Tamale
Calories 153kcal 144kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Tofu
Fiber 3.1g 2.3g Tamale
Calcium 29mg 683mg Tofu
Iron 1.22mg 2.66mg Tofu
Magnesium 22mg 58mg Tofu
Phosphorus 99mg 190mg Tofu
Potassium 131mg 237mg Tofu
Sodium 427mg 14mg Tofu
Zinc 1.48mg 1.57mg Tofu
Copper 0.063mg 0.378mg Tofu
Manganese 0.174mg 1.181mg Tofu
Selenium 6µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin C 1.7mg 0.2mg Tamale
Vitamin B1 0.05mg 0.158mg Tofu
Vitamin B2 0.08mg 0.102mg Tofu
Vitamin B3 1.59mg 0.381mg Tamale
Vitamin B5 0.205mg 0.133mg Tamale
Vitamin B6 0.143mg 0.092mg Tamale
Folate 15µg 29µg Tofu
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg 0.235mg Tofu
Threonine 0.239mg 0.785mg Tofu
Isoleucine 0.271mg 0.849mg Tofu
Leucine 0.568mg 1.392mg Tofu
Lysine 0.427mg 0.883mg Tofu
Methionine 0.15mg 0.211mg Tofu
Phenylalanine 0.275mg 0.835mg Tofu
Valine 0.318mg 0.87mg Tofu
Histidine 0.196mg 0.431mg Tofu
Cholesterol 17mg 0mg Tofu
Saturated Fat 2.396g 1.261g Tofu
Monounsaturated Fat 2.739g 1.925g Tamale
Polyunsaturated fat 0.688g 4.921g Tofu
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
11%
Tofu
Minerals Daily Need Coverage Score
30%
Tamale
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.135g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 67)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.