Tamale vs. Yogurt — In-Depth Nutrition Comparison
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Summary of differences between tamale and yogurt
- Tamale has more iron, fiber, zinc, vitamin B3, and manganese; however, yogurt is higher in vitamin B2, vitamin B12, and calcium.
- Tamale covers your daily need for sodium, 17% more than yogurt.
- Yogurt has less saturated fat.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Tamales (Navajo) and Yogurt, Greek, plain, nonfat.
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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 MagnesiumMagnesium | +100% |
| Contains more IronIron | +1642.9% |
| Contains more CopperCopper | +270.6% |
| Contains more ZincZinc | +184.6% |
| Contains more ManganeseManganese | +1833.3% |
| Contains more CalciumCalcium | +279.3% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains less SodiumSodium | -91.6% |
| Contains more SeleniumSelenium | +61.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.4% |
| Contains more Vitamin B3Vitamin B3 | +664.4% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +247.5% |
| Contains more Vitamin B5Vitamin B5 | +61.5% |
| Contains more Vitamin B12Vitamin B12 | +38.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1469.2% |
| Contains more CarbsCarbs | +403.3% |
| Contains more OtherOther | +91.7% |
| Contains more ProteinProtein | +62.3% |
| Contains more WaterWater | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5067.9% |
| Contains more Poly. FatPolyunsaturated fat | +5633.3% |
| Contains less Sat. FatSaturated fat | -95.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 427mg | 36mg | 17% |
| Vitamin B2 | 0.08mg | 0.278mg | 15% |
| Iron | 1.22mg | 0.07mg | 14% |
| Fiber | 3.1g | 0g | 12% |
| Saturated fat | 2.396g | 0.117g | 10% |
| Fats | 6.12g | 0.39g | 9% |
| Vitamin B12 | 0.54µg | 0.75µg | 9% |
| Vitamin B3 | 1.59mg | 0.208mg | 9% |
| Zinc | 1.48mg | 0.52mg | 9% |
| Calcium | 29mg | 110mg | 8% |
| Protein | 6.28g | 10.19g | 8% |
| Monounsaturated fat | 2.739g | 0.053g | 7% |
| Selenium | 6µg | 9.7µg | 7% |
| Manganese | 0.174mg | 0.009mg | 7% |
| Vitamin B6 | 0.143mg | 0.063mg | 6% |
| Polyunsaturated fat | 0.688g | 0.012g | 5% |
| Calories | 153kcal | 59kcal | 5% |
| Phosphorus | 99mg | 135mg | 5% |
| Copper | 0.063mg | 0.017mg | 5% |
| Carbs | 18.12g | 3.6g | 5% |
| Starch | 12.27g | 5% | |
| Cholesterol | 17mg | 5mg | 4% |
| Magnesium | 22mg | 11mg | 3% |
| Choline | 15.1mg | 3% | |
| Vitamin B5 | 0.205mg | 0.331mg | 3% |
| Folate | 15µg | 7µg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B1 | 0.05mg | 0.023mg | 2% |
| Net carbs | 15.02g | 3.6g | N/A |
| Potassium | 131mg | 141mg | 0% |
| Sugar | 0.99g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin E | 0mg | 0.01mg | 0% |
| Trans fat | 0.006g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0g | 0% |
| Omega-3 - ALA | 0.029g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
30%
19%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 2.279g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 2.25g)
Which food is cheaper?
Tamale is cheaper (difference - $2.6)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.