Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tamale
  5. Compare
  6. Tamale vs. Yogurt

Tamale vs. Yogurt — In-Depth Nutrition Comparison

Compare

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 of Sodium 17% more than Yogurt.
  • Yogurt has less Saturated Fat.

These are the specific foods used in this comparison Tamales (Navajo) and Yogurt, Greek, plain, nonfat.

Infographic

Tamale vs Yogurt 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
5
:
5
Yogurt
Yogurt
Contains more Iron +1642.9%
Contains more Magnesium +100%
Contains more Zinc +184.6%
Contains more Copper +270.6%
Contains more Manganese +1833.3%
Contains more Calcium +279.3%
Contains more Phosphorus +36.4%
Contains less Sodium -91.6%
Contains more Selenium +61.7%
Equal in Potassium - 141
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1642.9%
Contains more Magnesium +100%
Contains more Zinc +184.6%
Contains more Copper +270.6%
Contains more Manganese +1833.3%
Contains more Calcium +279.3%
Contains more Phosphorus +36.4%
Contains less Sodium -91.6%
Contains more Selenium +61.7%
Equal in Potassium - 141

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
5
:
7
Yogurt
Yogurt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B3 +664.4%
Contains more Vitamin B6 +127%
Contains more Folate +114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +247.5%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B12 +38.9%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B3 +664.4%
Contains more Vitamin B6 +127%
Contains more Folate +114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +247.5%
Contains more Vitamin B5 +61.5%
Contains more Vitamin B12 +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Yogurt
Yogurt
Contains more Fats +1469.2%
Contains more Carbs +403.3%
Contains more Other +91.7%
Contains more Protein +62.3%
Contains more Water +25%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +1469.2%
Contains more Carbs +403.3%
Contains more Other +91.7%
Contains more Protein +62.3%
Contains more Water +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +5067.9%
Contains more Polyunsaturated fat +5633.3%
Contains less Saturated Fat -95.1%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +5067.9%
Contains more Polyunsaturated fat +5633.3%
Contains less Saturated Fat -95.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
5
:
2
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Yogurt Opinion
Net carbs 15.02g 3.6g Tamale
Protein 6.28g 10.19g Yogurt
Fats 6.12g 0.39g Tamale
Carbs 18.12g 3.6g Tamale
Calories 153kcal 59kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g 0g Tamale
Sugar 0.99g 3.24g Tamale
Fiber 3.1g 0g Tamale
Calcium 29mg 110mg Yogurt
Iron 1.22mg 0.07mg Tamale
Magnesium 22mg 11mg Tamale
Phosphorus 99mg 135mg Yogurt
Potassium 131mg 141mg Yogurt
Sodium 427mg 36mg Yogurt
Zinc 1.48mg 0.52mg Tamale
Copper 0.063mg 0.017mg Tamale
Manganese 0.174mg 0.009mg Tamale
Selenium 6µg 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0mg 0.01mg Yogurt
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 0.023mg Tamale
Vitamin B2 0.08mg 0.278mg Yogurt
Vitamin B3 1.59mg 0.208mg Tamale
Vitamin B5 0.205mg 0.331mg Yogurt
Vitamin B6 0.143mg 0.063mg Tamale
Folate 15µg 7µg Tamale
Vitamin B12 0.54µg 0.75µg Yogurt
Tryptophan 0.052mg Tamale
Threonine 0.239mg Tamale
Isoleucine 0.271mg Tamale
Leucine 0.568mg Tamale
Lysine 0.427mg Tamale
Methionine 0.15mg Tamale
Phenylalanine 0.275mg Tamale
Valine 0.318mg Tamale
Histidine 0.196mg Tamale
Cholesterol 17mg 5mg Yogurt
Trans Fat 0.006g Tamale
Saturated Fat 2.396g 0.117g Yogurt
Monounsaturated Fat 2.739g 0.053g Tamale
Polyunsaturated fat 0.688g 0.012g Tamale
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.029g 0.001g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Tamale
Tamale vs Chinese cuisine
Chinese cuisine
Tamale
Tamale vs Kung Pao chicken
Kung Pao chicken
Tamale
Tamale vs Patty
Patty
Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream

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
16%
Tamale
17%
Yogurt
Minerals Daily Need Coverage Score
30%
Tamale
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 391mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 2.279g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 2.25g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.6)
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.
Which food is richer in vitamins?
?
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.