Tomato sauce vs. Tamale — In-Depth Nutrition Comparison
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The main differences between tomato sauce and tamale
- Tomato sauce is richer in vitamin E, vitamin A, and vitamin C, yet tamale is richer in vitamin B12, zinc, phosphorus, selenium, and fiber.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Tomato sauce contains less sodium.
- Tomato sauce has a lower glycemic index than tamale.
Food types used in this article are Tomato sauce, canned, no salt added 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 PotassiumPotassium | +126.7% |
| Contains more CopperCopper | +82.5% |
| Contains less SodiumSodium | -97.4% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more CalciumCalcium | +107.1% |
| Contains more IronIron | +27.1% |
| Contains more ZincZinc | +572.7% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains more ManganeseManganese | +54% |
| Contains more SeleniumSelenium | +900% |
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 | +311.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +50.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +108.3% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +60.4% |
| Contains more Vitamin B6Vitamin B6 | +45.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 11mg | 427mg | 18% |
| Saturated fat | 0.041g | 2.396g | 11% |
| Zinc | 0.22mg | 1.48mg | 11% |
| Protein | 1.2g | 6.28g | 10% |
| Selenium | 0.6µg | 6µg | 10% |
| Vitamin E | 1.44mg | 0mg | 10% |
| Phosphorus | 27mg | 99mg | 10% |
| Fats | 0.3g | 6.12g | 9% |
| Monounsaturated fat | 0.044g | 2.739g | 7% |
| Calories | 24kcal | 153kcal | 6% |
| Copper | 0.115mg | 0.063mg | 6% |
| Fiber | 1.5g | 3.1g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin C | 7mg | 1.7mg | 6% |
| Potassium | 297mg | 131mg | 5% |
| Starch | 12.27g | 5% | |
| Polyunsaturated fat | 0.121g | 0.688g | 4% |
| Carbs | 5.31g | 18.12g | 4% |
| Vitamin B3 | 0.991mg | 1.59mg | 4% |
| Iron | 0.96mg | 1.22mg | 3% |
| Manganese | 0.113mg | 0.174mg | 3% |
| Vitamin B6 | 0.098mg | 0.143mg | 3% |
| Choline | 9.9mg | 2% | |
| Fructose | 1.67g | 0.17g | 2% |
| Folate | 9µg | 15µg | 2% |
| Vitamin K | 2.8µg | 2% | |
| Vitamin B1 | 0.024mg | 0.05mg | 2% |
| Vitamin B5 | 0.309mg | 0.205mg | 2% |
| Vitamin A | 22µg | 0µg | 2% |
| Calcium | 14mg | 29mg | 2% |
| Magnesium | 15mg | 22mg | 2% |
| Vitamin B2 | 0.065mg | 0.08mg | 1% |
| Net carbs | 3.81g | 15.02g | N/A |
| Sugar | 3.56g | 0.99g | N/A |
| Tryptophan | 0.009mg | 0.052mg | 0% |
| Threonine | 0.037mg | 0.239mg | 0% |
| Isoleucine | 0.025mg | 0.271mg | 0% |
| Leucine | 0.034mg | 0.568mg | 0% |
| Lysine | 0.037mg | 0.427mg | 0% |
| Methionine | 0.008mg | 0.15mg | 0% |
| Phenylalanine | 0.036mg | 0.275mg | 0% |
| Valine | 0.025mg | 0.318mg | 0% |
| Histidine | 0.02mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +34% |
| Contains more OtherOther | +38.4% |
| Contains more ProteinProtein | +423.3% |
| Contains more FatsFats | +1940% |
| Contains more CarbsCarbs | +241.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +6125% |
| Contains more Poly. FatPolyunsaturated fat | +468.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
| Contains more GlucoseGlucose | +766.7% |
| Contains more FructoseFructose | +882.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
