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  6. Tofu vs. Tamale

Tofu vs. Tamale — In-Depth Nutrition Comparison

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The main differences between Tofu and Tamale

  • Tofu is richer in Iron, Calcium, Manganese, and Copper, yet Tamale is richer in Vitamin B12, Fiber, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Iron from Tofu is 52% higher.
  • Tofu contains 12 times more Calcium than Tamale. Tofu contains 350mg of Calcium, while Tamale contains 29mg.
  • Tofu contains less Saturated Fat.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Tamales (Navajo).

Infographic

Tofu vs Tamale 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.
Tofu
Tofu
7
:
3
Tamale
Tamale
Contains more Calcium +1106.9%
Contains more Iron +339.3%
Contains more Magnesium +36.4%
Contains less Sodium -98.4%
Contains more Copper +206.3%
Contains more Manganese +247.7%
Contains more Selenium +48.3%
Contains more Zinc +85%
Equal in Phosphorus - 99
Equal in Potassium - 131
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +1106.9%
Contains more Iron +339.3%
Contains more Magnesium +36.4%
Contains less Sodium -98.4%
Contains more Copper +206.3%
Contains more Manganese +247.7%
Contains more Selenium +48.3%
Contains more Zinc +85%
Equal in Phosphorus - 99
Equal in Potassium - 131

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.
Tofu
Tofu
5
:
6
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin C +1600%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +715.4%
Contains more Vitamin B5 +201.5%
Contains more Vitamin B6 +204.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 15
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin C +1600%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +715.4%
Contains more Vitamin B5 +201.5%
Contains more Vitamin B6 +204.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Tamale
Tamale
Contains more Protein +28.7%
Contains more Water +24.2%
Contains more Fats +28%
Contains more Carbs +869%
Contains more Other +91.7%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
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
Contains more Protein +28.7%
Contains more Water +24.2%
Contains more Fats +28%
Contains more Carbs +869%
Contains more Other +91.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Tamale
Tamale
Contains less Saturated Fat -71.2%
Contains more Polyunsaturated fat +292.3%
Contains more Monounsaturated Fat +159.4%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -71.2%
Contains more Polyunsaturated fat +292.3%
Contains more Monounsaturated Fat +159.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Tamale Opinion
Net carbs 1.57g 15.02g Tamale
Protein 8.08g 6.28g Tofu
Fats 4.78g 6.12g Tamale
Carbs 1.87g 18.12g Tamale
Calories 76kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.62g 0.99g Tofu
Fiber 0.3g 3.1g Tamale
Calcium 350mg 29mg Tofu
Iron 5.36mg 1.22mg Tofu
Magnesium 30mg 22mg Tofu
Phosphorus 97mg 99mg Tamale
Potassium 121mg 131mg Tamale
Sodium 7mg 427mg Tofu
Zinc 0.8mg 1.48mg Tamale
Copper 0.193mg 0.063mg Tofu
Manganese 0.605mg 0.174mg Tofu
Selenium 8.9µg 6µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0mg Tofu
Vitamin C 0.1mg 1.7mg Tamale
Vitamin B1 0.081mg 0.05mg Tofu
Vitamin B2 0.052mg 0.08mg Tamale
Vitamin B3 0.195mg 1.59mg Tamale
Vitamin B5 0.068mg 0.205mg Tamale
Vitamin B6 0.047mg 0.143mg Tamale
Folate 15µg 15µg
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.052mg Tofu
Threonine 0.402mg 0.239mg Tofu
Isoleucine 0.435mg 0.271mg Tofu
Leucine 0.713mg 0.568mg Tofu
Lysine 0.452mg 0.427mg Tofu
Methionine 0.108mg 0.15mg Tamale
Phenylalanine 0.428mg 0.275mg Tofu
Valine 0.446mg 0.318mg Tofu
Histidine 0.221mg 0.196mg Tofu
Cholesterol 0mg 17mg Tofu
Saturated Fat 0.691g 2.396g Tofu
Monounsaturated Fat 1.056g 2.739g Tamale
Polyunsaturated fat 2.699g 0.688g Tofu
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

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

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
6%
Tofu
16%
Tamale
Minerals Daily Need Coverage Score
59%
Tofu
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.705g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 67)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.