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Tamale vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between tamale and turkey meat

  • Tamale has more fiber; however, turkey meat is higher in vitamin B3, selenium, vitamin B6, vitamin B12, phosphorus, vitamin B2, and vitamin B5.
  • Turkey meat covers your daily need for vitamin B3, 50% more than tamale.
  • Turkey meat has less sodium.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Tamale vs Turkey meat 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
3
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +107.1%
Contains more IronIron +11.9%
Contains more ManganeseManganese +1142.9%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +82.4%
Contains more CopperCopper +47.6%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +396.7%

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.
Tamale
2
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +251.3%
Contains more Vitamin B3Vitamin B3 +502.1%
Contains more Vitamin B5Vitamin B5 +362.4%
Contains more Vitamin B6Vitamin B6 +330.8%
Contains more Vitamin B12Vitamin B12 +88.9%
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +30100%
Contains more OtherOther +187.5%
Contains more ProteinProtein +354.6%
Contains more FatsFats +20.8%
~equal in Water ~63.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -10.1%
Contains more Poly. FatPolyunsaturated fat +208%
~equal in Monounsaturated fat ~2.647g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Turkey meat DV% diff.
Vitamin B3 1.59mg 9.573mg 50%
Protein 6.28g 28.55g 45%
Selenium 6µg 29.8µg 43%
Vitamin B6 0.143mg 0.616mg 36%
Cholesterol 17mg 109mg 31%
Vitamin B12 0.54µg 1.02µg 20%
Phosphorus 99mg 223mg 18%
Choline 87.4mg 16%
Vitamin B2 0.08mg 0.281mg 15%
Vitamin B5 0.205mg 0.948mg 15%
Sodium 427mg 103mg 14%
Fiber 3.1g 0g 12%
Polyunsaturated fat 0.688g 2.119g 10%
Zinc 1.48mg 2.48mg 9%
Manganese 0.174mg 0.014mg 7%
Carbs 18.12g 0.06g 6%
Starch 12.27g 5%
Copper 0.063mg 0.093mg 3%
Potassium 131mg 239mg 3%
Folate 15µg 9µg 2%
Calories 153kcal 189kcal 2%
Vitamin D 0.4µg 2%
Calcium 29mg 14mg 2%
Fats 6.12g 7.39g 2%
Vitamin C 1.7mg 0mg 2%
Magnesium 22mg 30mg 2%
Vitamin D 15IU 2%
Iron 1.22mg 1.09mg 2%
Saturated fat 2.396g 2.155g 1%
Vitamin A 0µg 12µg 1%
Net carbs 15.02g 0.06g N/A
Sugar 0.99g 0g N/A
Vitamin E 0mg 0.07mg 0%
Vitamin B1 0.05mg 0.045mg 0%
Trans fat 0.101g N/A
Monounsaturated fat 2.739g 2.647g 0%
Tryptophan 0.052mg 0.291mg 0%
Threonine 0.239mg 1.004mg 0%
Isoleucine 0.271mg 0.796mg 0%
Leucine 0.568mg 1.925mg 0%
Lysine 0.427mg 2.282mg 0%
Methionine 0.15mg 0.724mg 0%
Phenylalanine 0.275mg 0.903mg 0%
Valine 0.318mg 0.902mg 0%
Histidine 0.196mg 0.749mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.029g 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
30%
Tamale
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.241g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 92mg)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2)
Which food is richer in minerals?
?
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.