Tortilla vs. Tamale — In-Depth Nutrition Comparison
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Important differences between tortillas and tamale
- Tortillas have more vitamin B1, selenium, phosphorus, folate, fiber, copper, calcium, vitamin B3, and iron; however, tamale has more vitamin B12.
- Tortillas' daily need coverage for vitamin B1 is 64% more.
- Tortillas have 9 times more folate than tamale. Tortillas have 138µg of folate, while tamale has 15µg.
- Tamale has a higher glycemic index than tortillas.
The food varieties used in the comparison are Tortillas, ready-to-bake or -fry, whole wheat 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 | +286.4% |
| Contains more CalciumCalcium | +741.4% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +115.6% |
| Contains more CopperCopper | +322.2% |
| Contains more ZincZinc | +29.7% |
| Contains more PhosphorusPhosphorus | +249.5% |
| Contains more SeleniumSelenium | +516.7% |
| Contains less SodiumSodium | -16.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1546% |
| Contains more Vitamin B2Vitamin B2 | +261.3% |
| Contains more Vitamin B3Vitamin B3 | +205.5% |
| Contains more Vitamin B6Vitamin B6 | +118.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +820% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +55.4% |
| Contains more FatsFats | +59.5% |
| Contains more CarbsCarbs | +153.3% |
| Contains more OtherOther | +221.7% |
| Contains more WaterWater | +125.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11.8% |
| Contains more Poly. FatPolyunsaturated fat | +44.2% |
| Contains less Sat. FatSaturated fat | -50.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.823mg | 0.05mg | 64% |
| Selenium | 37µg | 6µg | 56% |
| Phosphorus | 346mg | 99mg | 35% |
| Folate | 138µg | 15µg | 31% |
| Fiber | 9.8g | 3.1g | 27% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Copper | 0.266mg | 0.063mg | 23% |
| Calcium | 244mg | 29mg | 22% |
| Vitamin B3 | 4.858mg | 1.59mg | 20% |
| Iron | 2.63mg | 1.22mg | 18% |
| Vitamin B2 | 0.289mg | 0.08mg | 16% |
| Magnesium | 85mg | 22mg | 15% |
| Vitamin B6 | 0.312mg | 0.143mg | 13% |
| Saturated fat | 4.878g | 2.396g | 11% |
| Carbs | 45.89g | 18.12g | 9% |
| Manganese | 0.174mg | 8% | |
| Calories | 310kcal | 153kcal | 8% |
| Protein | 9.76g | 6.28g | 7% |
| Fats | 9.76g | 6.12g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin E | 0.9mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Choline | 20mg | 4% | |
| Vitamin K | 4.5µg | 4% | |
| Sodium | 512mg | 427mg | 4% |
| Vitamin B5 | 0.205mg | 4% | |
| Potassium | 262mg | 131mg | 4% |
| Zinc | 1.92mg | 1.48mg | 4% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Polyunsaturated fat | 0.992g | 0.688g | 2% |
| Monounsaturated fat | 3.062g | 2.739g | 1% |
| Net carbs | 36.09g | 15.02g | N/A |
| Sugar | 2.44g | 0.99g | N/A |
| Tryptophan | 0.129mg | 0.052mg | 0% |
| Threonine | 0.312mg | 0.239mg | 0% |
| Isoleucine | 0.353mg | 0.271mg | 0% |
| Leucine | 0.671mg | 0.568mg | 0% |
| Lysine | 0.37mg | 0.427mg | 0% |
| Methionine | 0.163mg | 0.15mg | 0% |
| Phenylalanine | 0.488mg | 0.275mg | 0% |
| Valine | 0.444mg | 0.318mg | 0% |
| Histidine | 0.255mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
15%
Minerals Daily Need Coverage Score
81%
30%
Comparison summary
Which food is lower in Cholesterol?
Tortilla is lower in Cholesterol (difference - 17mg)
Which food is lower in glycemic index?
Tortilla is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tortilla is relatively richer in minerals
Which food is richer in vitamins?
Tortilla is relatively richer in vitamins
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 85mg)
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 2.482g)
Which food is cheaper?
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The foods are relatively equal in price ($)