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  6. Tortilla vs. Tamale

Tortilla vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between tortilla and tamale

  • Tortilla has more iron, vitamin B1, folate, selenium, vitamin B3, and phosphorus; however, tamale is richer in zinc and vitamin B6.
  • Tortilla covers your daily iron needs 32% more than tamale.
  • Tamale has 7 times less vitamin B1 than tortilla. Tortilla has 0.37mg of vitamin B1, while tamale has 0.05mg.
  • Tortilla contains less saturated fat.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of tortilla is 52.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Tamales (Navajo).

Infographic

Tortilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Tamale
Tamale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more CalciumCalcium +141.4%
Contains more IronIron +212.3%
Contains more CopperCopper +61.9%
Contains more PhosphorusPhosphorus +47.5%
Contains more ManganeseManganese +54%
Contains more SeleniumSelenium +176.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +24.8%
Contains more ZincZinc +362.5%
Contains less SodiumSodium -11.4%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.8% 93% 26% 77% 10% 14% 0% 1% 74%
Tamale
Tamale
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +159.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +553.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin B6Vitamin B6 +138.3%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Tamale DV% diff.
Iron 3.81mg 1.22mg 32%
Vitamin B1 0.37mg 0.05mg 27%
Vitamin B12 0.54µg 23%
Folate 98µg 15µg 21%
Selenium 16.6µg 6µg 19%
Vitamin B3 4.125mg 1.59mg 16%
Starch 43.02g 12.27g 13%
Carbs 49.94g 18.12g 11%
Zinc 0.32mg 1.48mg 11%
Saturated fat 0.296g 2.396g 10%
Fats 0.95g 6.12g 8%
Phosphorus 146mg 99mg 7%
Cholesterol 17mg 6%
Vitamin B6 0.06mg 0.143mg 6%
Monounsaturated fat 0.185g 2.739g 6%
Calories 237kcal 153kcal 4%
Calcium 70mg 29mg 4%
Copper 0.102mg 0.063mg 4%
Manganese 0.268mg 0.174mg 4%
Fiber 2.4g 3.1g 3%
Vitamin B2 0.114mg 0.08mg 3%
Protein 7.28g 6.28g 2%
Vitamin C 0mg 1.7mg 2%
Sodium 482mg 427mg 2%
Polyunsaturated fat 0.391g 0.688g 2%
Magnesium 19mg 22mg 1%
Potassium 105mg 131mg 1%
Vitamin E 0.19mg 0mg 1%
Vitamin B5 0.17mg 0.205mg 1%
Protein per 100 calories 3.1g 4.1g N/A
Calories per 10 g protein 326kcal 244kcal N/A
Weight per 100 calories 42g 65g N/A
Unsaturated / Saturated Fat ratio 1.9 1.4 N/A
Net carbs 47.54g 15.02g N/A
Sugar 2.75g 0.99g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.06mg 0.052mg 0%
Threonine 0.182mg 0.239mg 0%
Isoleucine 0.286mg 0.271mg 0%
Leucine 0.53mg 0.568mg 0%
Lysine 0.157mg 0.427mg 0%
Methionine 0.122mg 0.15mg 0%
Phenylalanine 0.375mg 0.275mg 0%
Valine 0.326mg 0.318mg 0%
Histidine 0.165mg 0.196mg 0%
Fructose 0g 0.17g 0%
Omega-3 - ALA 0.019g 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Tamale
Tamale
2
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 ProteinProtein +15.9%
Contains more CarbsCarbs +175.6%
Contains more OtherOther +35.5%
Contains more FatsFats +544.2%
Contains more WaterWater +70.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Tamale
Tamale
2
41% 47% 12%
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 -87.6%
Contains more Mono. FatMonounsaturated fat +1380.5%
Contains more Poly. FatPolyunsaturated fat +76%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Tamale
Tamale
3
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
Contains more StarchStarch +250.6%
Contains more MaltoseMaltose +977.3%
Contains more SucroseSucrose +81.8%
Contains more GlucoseGlucose +40%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.