Tamale vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between tamale and welsh onion

Tamale has more vitamin B12, selenium, zinc, vitamin B3, and phosphorus; however, welsh onion is richer in vitamin C and vitamin A.
Welsh onion covers your daily vitamin C needs 28% more than tamale.
Welsh onion contains less cholesterol.
Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Tamales (Navajo) and Onions, welsh, raw.

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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

Welsh onion

Contains more CalciumCalcium	+61.1%
Contains more ZincZinc	+184.6%
Contains more PhosphorusPhosphorus	+102%
Contains more ManganeseManganese	+27%
Contains more SeleniumSelenium	+900%

Contains more PotassiumPotassium	+61.8%
Contains more CopperCopper	+11.1%
Contains less SodiumSodium	-96%

~equal in Magnesium ~23mg

~equal in Iron ~1.22mg

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

Welsh onion

Contains more Vitamin B3Vitamin B3	+297.5%
Contains more Vitamin B5Vitamin B5	+21.3%
Contains more Vitamin B6Vitamin B6	+98.6%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+1488.2%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+12.5%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.05mg

~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		193.4µg	161%
Vitamin C	1.7mg	27mg	28%
Vitamin B12	0.54µg	0µg	23%
Sodium	427mg	17mg	18%
Saturated fat	2.396g	0.067g	11%
Selenium	6µg	0.6µg	10%
Zinc	1.48mg	0.52mg	9%
Protein	6.28g	1.9g	9%
Fats	6.12g	0.4g	9%
Monounsaturated fat	2.739g	0.056g	7%
Vitamin B3	1.59mg	0.4mg	7%
Phosphorus	99mg	49mg	7%
Cholesterol	17mg	0mg	6%
Calories	153kcal	34kcal	6%
Starch	12.27g		5%
Vitamin B6	0.143mg	0.072mg	5%
Carbs	18.12g	6.5g	4%
Polyunsaturated fat	0.688g	0.156g	4%
Fiber	3.1g	2.4g	3%
Vitamin E	0mg	0.51mg	3%
Potassium	131mg	212mg	2%
Manganese	0.174mg	0.137mg	2%
Choline		5.3mg	1%
Vitamin B2	0.08mg	0.09mg	1%
Vitamin B5	0.205mg	0.169mg	1%
Copper	0.063mg	0.07mg	1%
Calcium	29mg	18mg	1%
Net carbs	15.02g	4.1g	N/A
Magnesium	22mg	23mg	0%
Iron	1.22mg	1.22mg	0%
Sugar	0.99g	2.18g	N/A
Vitamin B1	0.05mg	0.05mg	0%
Folate	15µg	16µg	0%
Tryptophan	0.052mg	0.021mg	0%
Threonine	0.239mg	0.074mg	0%
Isoleucine	0.271mg	0.081mg	0%
Leucine	0.568mg	0.113mg	0%
Lysine	0.427mg	0.095mg	0%
Methionine	0.15mg	0.021mg	0%
Phenylalanine	0.275mg	0.061mg	0%
Valine	0.318mg	0.084mg	0%
Histidine	0.196mg	0.033mg	0%
Fructose	0.17g		0%
Omega-3 - ALA	0.029g		N/A