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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.

Infographic

Tamale vs Watercress infographic
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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.
Tamale
4
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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%
~equal in Magnesium ~21mg

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
3
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 95%
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
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
39% 11% 50%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Watercress 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
30%
Tamale
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 386mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.369g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.