Tamale vs. Tortilla — In-Depth Nutrition Comparison
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Important differences between tamale and tortillas
- Tamale has more vitamin B12; however, tortillas have more vitamin B1, selenium, phosphorus, folate, fiber, copper, calcium, vitamin B3, and iron.
- Tortillas' daily need coverage for vitamin B1 is 64% more.
- Tamale has a higher glycemic index than tortillas.
The food varieties used in the comparison are Tamales (Navajo) and Tortillas, ready-to-bake or -fry, whole wheat.
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.
| Contains less SodiumSodium | -16.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +286.4% |
| Contains more CalciumCalcium | +741.4% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +115.6% |
| Contains more CopperCopper | +322.2% |
| Contains more ZincZinc | +29.7% |
| Contains more PhosphorusPhosphorus | +249.5% |
| Contains more SeleniumSelenium | +516.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1546% |
| Contains more Vitamin B2Vitamin B2 | +261.3% |
| Contains more Vitamin B3Vitamin B3 | +205.5% |
| Contains more Vitamin B6Vitamin B6 | +118.2% |
| Contains more FolateFolate | +820% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.05mg | 0.823mg | 64% |
| Selenium | 6µg | 37µg | 56% |
| Phosphorus | 99mg | 346mg | 35% |
| Folate | 15µg | 138µg | 31% |
| Fiber | 3.1g | 9.8g | 27% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Copper | 0.063mg | 0.266mg | 23% |
| Calcium | 29mg | 244mg | 22% |
| Vitamin B3 | 1.59mg | 4.858mg | 20% |
| Iron | 1.22mg | 2.63mg | 18% |
| Vitamin B2 | 0.08mg | 0.289mg | 16% |
| Magnesium | 22mg | 85mg | 15% |
| Vitamin B6 | 0.143mg | 0.312mg | 13% |
| Saturated fat | 2.396g | 4.878g | 11% |
| Carbs | 18.12g | 45.89g | 9% |
| Manganese | 0.174mg | 8% | |
| Calories | 153kcal | 310kcal | 8% |
| Protein | 6.28g | 9.76g | 7% |
| Fats | 6.12g | 9.76g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Vitamin E | 0mg | 0.9mg | 6% |
| Starch | 12.27g | 5% | |
| Choline | 20mg | 4% | |
| Vitamin K | 4.5µg | 4% | |
| Sodium | 427mg | 512mg | 4% |
| Vitamin B5 | 0.205mg | 4% | |
| Potassium | 131mg | 262mg | 4% |
| Zinc | 1.48mg | 1.92mg | 4% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Polyunsaturated fat | 0.688g | 0.992g | 2% |
| Monounsaturated fat | 2.739g | 3.062g | 1% |
| Net carbs | 15.02g | 36.09g | N/A |
| Sugar | 0.99g | 2.44g | N/A |
| Tryptophan | 0.052mg | 0.129mg | 0% |
| Threonine | 0.239mg | 0.312mg | 0% |
| Isoleucine | 0.271mg | 0.353mg | 0% |
| Leucine | 0.568mg | 0.671mg | 0% |
| Lysine | 0.427mg | 0.37mg | 0% |
| Methionine | 0.15mg | 0.163mg | 0% |
| Phenylalanine | 0.275mg | 0.488mg | 0% |
| Valine | 0.318mg | 0.444mg | 0% |
| Histidine | 0.196mg | 0.255mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +125.9% |
| Contains more ProteinProtein | +55.4% |
| Contains more FatsFats | +59.5% |
| Contains more CarbsCarbs | +153.3% |
| Contains more OtherOther | +221.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.9% |
| Contains more Mono. FatMonounsaturated fat | +11.8% |
| Contains more Poly. FatPolyunsaturated fat | +44.2% |
