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  6. Tamale vs. Winter melon

Tamale vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between tamale and winter melon

  • Tamale has more vitamin B12, phosphorus, selenium, iron, vitamin B6, zinc, and vitamin B3; however, winter melon is richer in vitamin C.
  • Tamale covers your daily vitamin B12 needs 23% more than winter melon.
  • Winter melon has 150 times less saturated fat than tamale. Tamale has 2.396g of saturated fat, while winter melon has 0.016g.

Specific food types used in this comparison are Tamales (Navajo) and Waxgourd, (chinese preserving melon), raw.

Infographic

Tamale vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +52.6%
Contains more PotassiumPotassium +2083.3%
Contains more IronIron +205%
Contains more CopperCopper +173.9%
Contains more ZincZinc +142.6%
Contains more PhosphorusPhosphorus +421.1%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +2900%
Contains less SodiumSodium -74%

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
6
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +297.5%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +664.7%
Contains more Vitamin B2Vitamin B2 +37.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Winter melon DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 111mg 14%
Vitamin C 1.7mg 13mg 13%
Protein 6.28g 0.4g 12%
Selenium 6µg 0.2µg 11%
Phosphorus 99mg 19mg 11%
Saturated fat 2.396g 0.016g 11%
Iron 1.22mg 0.4mg 10%
Fats 6.12g 0.2g 9%
Vitamin B6 0.143mg 0.035mg 8%
Zinc 1.48mg 0.61mg 8%
Vitamin B3 1.59mg 0.4mg 7%
Calories 153kcal 13kcal 7%
Monounsaturated fat 2.739g 0.037g 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Manganese 0.174mg 0.058mg 5%
Carbs 18.12g 3g 5%
Copper 0.063mg 0.023mg 4%
Potassium 131mg 6mg 4%
Polyunsaturated fat 0.688g 0.087g 4%
Magnesium 22mg 10mg 3%
Folate 15µg 5µg 3%
Vitamin B2 0.08mg 0.11mg 2%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B5 0.205mg 0.133mg 1%
Fiber 3.1g 2.9g 1%
Calcium 29mg 19mg 1%
Net carbs 15.02g 0.1g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0.002mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0.009mg 0%
Methionine 0.15mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1470%
Contains more FatsFats +2960%
Contains more CarbsCarbs +504%
Contains more OtherOther +360%
Contains more WaterWater +41.1%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +7302.7%
Contains more Poly. FatPolyunsaturated fat +690.8%
Contains less Sat. FatSaturated fat -99.3%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.