Tamale vs. Watercress — In-Depth Nutrition Comparison
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How are tamale and watercress different?
- Tamale is richer in vitamin B12, iron, zinc, fiber, and selenium, while watercress is higher in vitamin A, vitamin C, and calcium.
- Watercress covers your daily need for vitamin A, 64% more than tamale.
- Watercress is lower in saturated fat.
- Tamale has a higher glycemic index (82) than watercress (32).
Tamales (Navajo) and Watercress, raw types were used in this article.
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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 more IronIron | +510% |
| Contains more ZincZinc | +1245.5% |
| Contains more PhosphorusPhosphorus | +65% |
| Contains more SeleniumSelenium | +566.7% |
| Contains more CalciumCalcium | +313.8% |
| Contains more PotassiumPotassium | +151.9% |
| Contains more CopperCopper | +22.2% |
| Contains less SodiumSodium | -90.4% |
| Contains more ManganeseManganese | +40.2% |
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.
| Contains more Vitamin B3Vitamin B3 | +695% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin CVitamin C | +2429.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +51.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 1.7mg | 43mg | 46% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin A | 0µg | 160µg | 18% |
| Sodium | 427mg | 41mg | 17% |
| Iron | 1.22mg | 0.2mg | 13% |
| Zinc | 1.48mg | 0.11mg | 12% |
| Saturated fat | 2.396g | 0.027g | 11% |
| Fiber | 3.1g | 0.5g | 10% |
| Fats | 6.12g | 0.1g | 9% |
| Selenium | 6µg | 0.9µg | 9% |
| Calcium | 29mg | 120mg | 9% |
| Vitamin B3 | 1.59mg | 0.2mg | 9% |
| Protein | 6.28g | 2.3g | 8% |
| Monounsaturated fat | 2.739g | 0.008g | 7% |
| Vitamin E | 0mg | 1mg | 7% |
| Calories | 153kcal | 11kcal | 7% |
| Potassium | 131mg | 330mg | 6% |
| Phosphorus | 99mg | 60mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Carbs | 18.12g | 1.29g | 6% |
| Starch | 12.27g | 5% | |
| Polyunsaturated fat | 0.688g | 0.035g | 4% |
| Vitamin B1 | 0.05mg | 0.09mg | 3% |
| Vitamin B2 | 0.08mg | 0.12mg | 3% |
| Manganese | 0.174mg | 0.244mg | 3% |
| Vitamin B5 | 0.205mg | 0.31mg | 2% |
| Copper | 0.063mg | 0.077mg | 2% |
| Folate | 15µg | 9µg | 2% |
| Choline | 9mg | 2% | |
| Vitamin B6 | 0.143mg | 0.129mg | 1% |
| Net carbs | 15.02g | 0.79g | N/A |
| Magnesium | 22mg | 21mg | 0% |
| Sugar | 0.99g | 0.2g | N/A |
| Tryptophan | 0.052mg | 0.03mg | 0% |
| Threonine | 0.239mg | 0.133mg | 0% |
| Isoleucine | 0.271mg | 0.093mg | 0% |
| Leucine | 0.568mg | 0.166mg | 0% |
| Lysine | 0.427mg | 0.134mg | 0% |
| Methionine | 0.15mg | 0.02mg | 0% |
| Phenylalanine | 0.275mg | 0.114mg | 0% |
| Valine | 0.318mg | 0.137mg | 0% |
| Histidine | 0.196mg | 0.04mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +173% |
| Contains more FatsFats | +6020% |
| Contains more CarbsCarbs | +1304.7% |
| Contains more OtherOther | +15% |
| Contains more WaterWater | +39.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +34137.5% |
| Contains more Poly. FatPolyunsaturated fat | +1865.7% |
| Contains less Sat. FatSaturated fat | -98.9% |
