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Tamale vs. Vanilla extract — In-Depth Nutrition Comparison

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What are the differences between tamale and vanilla extract?

  • Tamale is richer than vanilla extract in vitamin B12, iron, phosphorus, zinc, fiber, selenium, vitamin B6, and vitamin B3.
  • Tamale's daily need coverage for vitamin B12 is 23% more.
  • The amount of saturated fat in vanilla extract is lower.

We used Tamales (Navajo) and Vanilla extract types in this article.

Infographic

Tamale vs Vanilla extract 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
6
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +163.6%
Contains more IronIron +916.7%
Contains more ZincZinc +1245.5%
Contains more PhosphorusPhosphorus +1550%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +13%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +32.2%

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
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 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% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B3Vitamin B3 +274.1%
Contains more Vitamin B5Vitamin B5 +485.7%
Contains more Vitamin B6Vitamin B6 +450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Vanilla extract DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 9mg 18%
Iron 1.22mg 0.12mg 14%
Phosphorus 99mg 6mg 13%
Protein 6.28g 0.06g 12%
Zinc 1.48mg 0.11mg 12%
Fiber 3.1g 0g 12%
Selenium 6µg 0µg 11%
Saturated fat 2.396g 0.01g 11%
Vitamin B6 0.143mg 0.026mg 9%
Fats 6.12g 0.06g 9%
Vitamin B3 1.59mg 0.425mg 7%
Monounsaturated fat 2.739g 0.01g 7%
Calories 153kcal 288kcal 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 0.004g 5%
Folate 15µg 0µg 4%
Vitamin B5 0.205mg 0.035mg 3%
Vitamin B1 0.05mg 0.011mg 3%
Manganese 0.174mg 0.23mg 2%
Calcium 29mg 11mg 2%
Magnesium 22mg 12mg 2%
Carbs 18.12g 12.65g 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B2 0.08mg 0.095mg 1%
Copper 0.063mg 0.072mg 1%
Potassium 131mg 148mg 1%
Net carbs 15.02g 12.65g N/A
Sugar 0.99g 12.65g 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%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +10366.7%
Contains more FatsFats +10100%
Contains more CarbsCarbs +43.2%
Contains more WaterWater +29.5%
Contains more OtherOther +2410.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +27290%
Contains more Poly. FatPolyunsaturated fat +17100%
Contains less Sat. FatSaturated fat -99.6%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.