Tamale vs. Yam — In-Depth Nutrition Comparison
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How are tamale and yam different?
- Tamale is richer in vitamin B12, zinc, and selenium, while yam is higher in potassium, vitamin C, copper, vitamin B6, and manganese.
- Tamale covers your daily need for vitamin B12, 23% more than yam.
- Tamale contains 65 times more saturated fat than yam. Tamale contains 2.396g of saturated fat, while yam contains 0.037g.
- Tamale has a higher glycemic index (82) than yam (51).
Tamales (Navajo) and Yam, raw types were used in this article.
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.
| Contains more CalciumCalcium | +70.6% |
| Contains more IronIron | +125.9% |
| Contains more ZincZinc | +516.7% |
| Contains more PhosphorusPhosphorus | +80% |
| Contains more SeleniumSelenium | +757.1% |
| Contains more PotassiumPotassium | +522.9% |
| Contains more CopperCopper | +182.5% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +128.2% |
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 B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +188% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +905.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +124% |
| Contains more Vitamin B5Vitamin B5 | +53.2% |
| Contains more Vitamin B6Vitamin B6 | +104.9% |
| Contains more FolateFolate | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Potassium | 131mg | 816mg | 20% |
| Sodium | 427mg | 9mg | 18% |
| Vitamin C | 1.7mg | 17.1mg | 17% |
| Copper | 0.063mg | 0.178mg | 13% |
| Vitamin B6 | 0.143mg | 0.293mg | 12% |
| Saturated fat | 2.396g | 0.037g | 11% |
| Zinc | 1.48mg | 0.24mg | 11% |
| Manganese | 0.174mg | 0.397mg | 10% |
| Protein | 6.28g | 1.53g | 10% |
| Selenium | 6µg | 0.7µg | 10% |
| Iron | 1.22mg | 0.54mg | 9% |
| Fats | 6.12g | 0.17g | 9% |
| Monounsaturated fat | 2.739g | 0.006g | 7% |
| Vitamin B3 | 1.59mg | 0.552mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Phosphorus | 99mg | 55mg | 6% |
| Vitamin B1 | 0.05mg | 0.112mg | 5% |
| Starch | 12.27g | 5% | |
| Fiber | 3.1g | 4.1g | 4% |
| Vitamin B2 | 0.08mg | 0.032mg | 4% |
| Polyunsaturated fat | 0.688g | 0.076g | 4% |
| Choline | 16.5mg | 3% | |
| Carbs | 18.12g | 27.88g | 3% |
| Vitamin K | 2.3µg | 2% | |
| Folate | 15µg | 23µg | 2% |
| Calories | 153kcal | 118kcal | 2% |
| Vitamin B5 | 0.205mg | 0.314mg | 2% |
| Vitamin E | 0mg | 0.35mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 29mg | 17mg | 1% |
| Net carbs | 15.02g | 23.78g | N/A |
| Magnesium | 22mg | 21mg | 0% |
| Sugar | 0.99g | 0.5g | N/A |
| Tryptophan | 0.052mg | 0.012mg | 0% |
| Threonine | 0.239mg | 0.054mg | 0% |
| Isoleucine | 0.271mg | 0.052mg | 0% |
| Leucine | 0.568mg | 0.096mg | 0% |
| Lysine | 0.427mg | 0.059mg | 0% |
| Methionine | 0.15mg | 0.021mg | 0% |
| Phenylalanine | 0.275mg | 0.071mg | 0% |
| Valine | 0.318mg | 0.062mg | 0% |
| Histidine | 0.196mg | 0.034mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +310.5% |
| Contains more FatsFats | +3500% |
| Contains more OtherOther | +68.3% |
| Contains more CarbsCarbs | +53.9% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +45550% |
| Contains more Poly. FatPolyunsaturated fat | +805.3% |
| Contains less Sat. FatSaturated fat | -98.5% |