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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.

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

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Tortilla vs Tamale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +212.3%
Contains more Calcium +141.4%
Contains more Copper +61.9%
Contains more Phosphorus +47.5%
Contains more Potassium +24.8%
Contains more Magnesium +15.8%
Contains more Zinc +362.5%
Contains less Sodium -11.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 143% 22% 10% 14% 34% 9% 63% 63%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 9% 12% 16% 21% 41% 43% 56%
Contains more Iron +212.3%
Contains more Calcium +141.4%
Contains more Copper +61.9%
Contains more Phosphorus +47.5%
Contains more Potassium +24.8%
Contains more Magnesium +15.8%
Contains more Zinc +362.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tamale
Contains more Vitamin E +∞%
Contains more Vitamin B1 +640%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +159.4%
Contains more Folate +553.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.6%
Contains more Vitamin B6 +138.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 93% 27% 78% 11% 14% 0% 1% 74%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 0% 0% 0% 13% 19% 30% 13% 33% 68% 0% 12%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +640%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +159.4%
Contains more Folate +553.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.6%
Contains more Vitamin B6 +138.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Tortilla
16
Tamale
Mineral Summary Score
44
Tortilla
30
Tamale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
44%
Tortilla
38%
Tamale
Carbohydrates
50%
Tortilla
18%
Tamale
Fats
4%
Tortilla
28%
Tamale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tortilla Tamale
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 2.1g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 55mg)
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.

All nutrients comparison - raw data values

Nutrient Tortilla Tamale Opinion
Calories 237 153 Tortilla
Protein 7.28 6.28 Tortilla
Fats 0.95 6.12 Tamale
Vitamin C 0 1.7 Tamale
Carbs 49.94 18.12 Tortilla
Cholesterol 17 Tortilla
Vitamin D
Iron 3.81 1.22 Tortilla
Calcium 70 29 Tortilla
Potassium 105 131 Tamale
Magnesium 19 22 Tamale
Sugar 2.75 0.99 Tamale
Fiber 2.4 3.1 Tamale
Copper 0.102 0.063 Tortilla
Zinc 0.32 1.48 Tamale
Starch 43.02 12.27 Tortilla
Phosphorus 146 99 Tortilla
Sodium 482 427 Tamale
Vitamin A 0 Tamale
Vitamin E 0.19 0 Tortilla
Vitamin D
Vitamin B1 0.37 0.05 Tortilla
Vitamin B2 0.114 0.08 Tortilla
Vitamin B3 4.125 1.59 Tortilla
Vitamin B5 0.17 0.205 Tamale
Vitamin B6 0.06 0.143 Tamale
Vitamin B12 0.54 Tamale
Vitamin K 0.4 Tortilla
Folate 98 15 Tortilla
Trans Fat
Saturated Fat 0.296 2.396 Tortilla
Monounsaturated Fat 0.185 2.739 Tamale
Polyunsaturated fat 0.391 0.688 Tamale
Tryptophan 0.06 0.052 Tortilla
Threonine 0.182 0.239 Tamale
Isoleucine 0.286 0.271 Tortilla
Leucine 0.53 0.568 Tamale
Lysine 0.157 0.427 Tamale
Methionine 0.122 0.15 Tamale
Phenylalanine 0.375 0.275 Tortilla
Valine 0.326 0.318 Tortilla
Histidine 0.165 0.196 Tamale
Fructose 0 0.17 Tamale

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.