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Tamale vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between tamale and tuna salad

  • Tamale is higher in fiber, zinc, and manganese, yet tuna salad is higher in selenium, vitamin B3, vitamin B12, phosphorus, and copper.
  • Tuna salad covers your daily selenium needs 64% more than tamale.
  • The amount of saturated fat in tuna salad is lower.

Food varieties used in this article are Tamales (Navajo) and Fish, tuna salad.

Infographic

Tamale vs Tuna salad 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
5
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +70.6%
Contains more IronIron +22%
Contains more ZincZinc +164.3%
Contains more ManganeseManganese +335%
Contains more PotassiumPotassium +35.9%
Contains more CopperCopper +130.2%
Contains more PhosphorusPhosphorus +79.8%
Contains more SeleniumSelenium +586.7%
~equal in Sodium ~402mg

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%
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +87.5%
Contains more Vitamin CVitamin C +29.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +321.4%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B12Vitamin B12 +122.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Tuna salad DV% diff.
Selenium 6µg 41.2µg 64%
Vitamin B3 1.59mg 6.7mg 32%
Vitamin B12 0.54µg 1.2µg 28%
Polyunsaturated fat 0.688g 4.122g 23%
Protein 6.28g 16.04g 20%
Fiber 3.1g 0g 12%
Phosphorus 99mg 178mg 11%
Copper 0.063mg 0.145mg 9%
Zinc 1.48mg 0.56mg 8%
Manganese 0.174mg 0.04mg 6%
Starch 12.27g 5%
Fats 6.12g 9.26g 5%
Vitamin B6 0.143mg 0.081mg 5%
Saturated fat 2.396g 1.544g 4%
Vitamin A 0µg 24µg 3%
Iron 1.22mg 1mg 3%
Carbs 18.12g 9.41g 3%
Vitamin B1 0.05mg 0.031mg 2%
Folate 15µg 8µg 2%
Calories 153kcal 187kcal 2%
Vitamin B5 0.205mg 0.26mg 1%
Vitamin B2 0.08mg 0.07mg 1%
Sodium 427mg 402mg 1%
Potassium 131mg 178mg 1%
Calcium 29mg 17mg 1%
Magnesium 22mg 19mg 1%
Cholesterol 17mg 13mg 1%
Vitamin C 1.7mg 2.2mg 1%
Net carbs 15.02g 9.41g N/A
Sugar 0.99g N/A
Monounsaturated fat 2.739g 2.887g 0%
Tryptophan 0.052mg 0.18mg 0%
Threonine 0.239mg 0.701mg 0%
Isoleucine 0.271mg 0.739mg 0%
Leucine 0.568mg 1.293mg 0%
Lysine 0.427mg 1.457mg 0%
Methionine 0.15mg 0.47mg 0%
Phenylalanine 0.275mg 0.626mg 0%
Valine 0.318mg 0.824mg 0%
Histidine 0.196mg 0.467mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +92.6%
Contains more ProteinProtein +155.4%
Contains more FatsFats +51.3%
Contains more OtherOther +54.3%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
0
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -35.6%
Contains more Poly. FatPolyunsaturated fat +499.1%
~equal in Monounsaturated fat ~2.887g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.