Taro vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between taro and tamale
- Taro is higher in vitamin E, potassium, copper, vitamin B6, and manganese, yet tamale is higher in vitamin B12, zinc, and selenium.
- Tamale covers your daily vitamin B12 needs 23% more than taro.
- The amount of sodium in taro is lower.
- The glycemic index of taro is lower.
Food varieties used in this article are Taro, raw and Tamales (Navajo).
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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +48.3% |
| Contains more PotassiumPotassium | +351.1% |
| Contains more CopperCopper | +173% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +120.1% |
| Contains more IronIron | +121.8% |
| Contains more ZincZinc | +543.5% |
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains more SeleniumSelenium | +757.1% |
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 | +164.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B5Vitamin B5 | +47.8% |
| Contains more Vitamin B6Vitamin B6 | +97.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +46.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B3Vitamin B3 | +165% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 11mg | 427mg | 18% |
| Vitamin E | 2.38mg | 0mg | 16% |
| Potassium | 591mg | 131mg | 14% |
| Copper | 0.172mg | 0.063mg | 12% |
| Vitamin B6 | 0.283mg | 0.143mg | 11% |
| Saturated fat | 0.041g | 2.396g | 11% |
| Zinc | 0.23mg | 1.48mg | 11% |
| Protein | 1.5g | 6.28g | 10% |
| Selenium | 0.7µg | 6µg | 10% |
| Fats | 0.2g | 6.12g | 9% |
| Manganese | 0.383mg | 0.174mg | 9% |
| Iron | 0.55mg | 1.22mg | 8% |
| Monounsaturated fat | 0.016g | 2.739g | 7% |
| Vitamin B3 | 0.6mg | 1.59mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B2 | 0.025mg | 0.08mg | 4% |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Fiber | 4.1g | 3.1g | 4% |
| Polyunsaturated fat | 0.083g | 0.688g | 4% |
| Vitamin C | 4.5mg | 1.7mg | 3% |
| Choline | 17.3mg | 3% | |
| Magnesium | 33mg | 22mg | 3% |
| Carbs | 26.46g | 18.12g | 3% |
| Folate | 22µg | 15µg | 2% |
| Calories | 112kcal | 153kcal | 2% |
| Vitamin B5 | 0.303mg | 0.205mg | 2% |
| Phosphorus | 84mg | 99mg | 2% |
| Vitamin K | 1µg | 1% | |
| Calcium | 43mg | 29mg | 1% |
| Net carbs | 22.36g | 15.02g | N/A |
| Sugar | 0.4g | 0.99g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.023mg | 0.052mg | 0% |
| Threonine | 0.069mg | 0.239mg | 0% |
| Isoleucine | 0.054mg | 0.271mg | 0% |
| Leucine | 0.111mg | 0.568mg | 0% |
| Lysine | 0.067mg | 0.427mg | 0% |
| Methionine | 0.02mg | 0.15mg | 0% |
| Phenylalanine | 0.082mg | 0.275mg | 0% |
| Valine | 0.082mg | 0.318mg | 0% |
| Histidine | 0.034mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +46% |
| Contains more ProteinProtein | +318.7% |
| Contains more FatsFats | +2960% |
| Contains more OtherOther | +15% |
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +17018.8% |
| Contains more Poly. FatPolyunsaturated fat | +728.9% |
