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  6. Tamale vs. Vegetable oil

Tamale vs. Vegetable oil — In-Depth Nutrition Comparison

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Important differences between tamale and vegetable oil

  • Tamale has more vitamin B12, phosphorus, iron, zinc, fiber, vitamin B6, and selenium; however, vegetable oil has more vitamin E.
  • Vegetable oil's daily need coverage for vitamin E is 99% more.
  • Vegetable oil is lower in sodium.
  • Tamale has a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Tamales (Navajo) and Oil, corn, peanut, and olive.

Infographic

Tamale vs Vegetable oil 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
9
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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +838.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +7300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
8
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Vegetable oil DV% diff.
Polyunsaturated fat 0.688g 33.033g 216%
Fats 6.12g 100g 144%
Monounsaturated fat 2.739g 48.033g 113%
Vitamin E 0mg 14.78mg 99%
Saturated fat 2.396g 14.367g 54%
Calories 153kcal 884kcal 37%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 0mg 19%
Vitamin K 21µg 18%
Iron 1.22mg 0.13mg 14%
Phosphorus 99mg 0mg 14%
Protein 6.28g 0g 13%
Zinc 1.48mg 0.02mg 13%
Fiber 3.1g 0g 12%
Vitamin B6 0.143mg 0mg 11%
Selenium 6µg 0µg 11%
Vitamin B3 1.59mg 0mg 10%
Manganese 0.174mg 0mg 8%
Copper 0.063mg 0mg 7%
Vitamin B2 0.08mg 0mg 6%
Carbs 18.12g 0g 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Magnesium 22mg 0mg 5%
Vitamin B1 0.05mg 0mg 4%
Potassium 131mg 0mg 4%
Vitamin B5 0.205mg 0mg 4%
Folate 15µg 0µg 4%
Calcium 29mg 0mg 3%
Vitamin C 1.7mg 0mg 2%
Net carbs 15.02g 0g N/A
Sugar 0.99g 0g N/A
Choline 0.2mg 0%
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1534%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +1653.7%
Contains more Poly. FatPolyunsaturated fat +4701.3%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.