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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).

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.
Contains more Calcium +141.4%
Contains more Iron +212.3%
Contains more Phosphorus +47.5%
Contains more Copper +61.9%
Contains more Manganese +54%
Contains more Selenium +176.7%
Contains more Magnesium +15.8%
Contains more Potassium +24.8%
Contains less Sodium -11.4%
Contains more Zinc +362.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +141.4%
Contains more Iron +212.3%
Contains more Phosphorus +47.5%
Contains more Copper +61.9%
Contains more Manganese +54%
Contains more Selenium +176.7%
Contains more Magnesium +15.8%
Contains more Potassium +24.8%
Contains less Sodium -11.4%
Contains more Zinc +362.5%

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.
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
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 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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1380.5%
Contains more Polyunsaturated fat +76%
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1380.5%
Contains more Polyunsaturated fat +76%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +250.6%
Contains more Maltose +977.3%
Contains more Sucrose +81.8%
Contains more Glucose +40%
Contains more Fructose +∞%
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
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 Starch +250.6%
Contains more Maltose +977.3%
Contains more Sucrose +81.8%
Contains more Glucose +40%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Tamale Opinion
Net carbs 47.54g 15.02g Tortilla
Protein 7.28g 6.28g Tortilla
Fats 0.95g 6.12g Tamale
Carbs 49.94g 18.12g Tortilla
Calories 237kcal 153kcal Tortilla
Starch 43.02g 12.27g Tortilla
Fructose 0g 0.17g Tamale
Sugar 2.75g 0.99g Tamale
Fiber 2.4g 3.1g Tamale
Calcium 70mg 29mg Tortilla
Iron 3.81mg 1.22mg Tortilla
Magnesium 19mg 22mg Tamale
Phosphorus 146mg 99mg Tortilla
Potassium 105mg 131mg Tamale
Sodium 482mg 427mg Tamale
Zinc 0.32mg 1.48mg Tamale
Copper 0.102mg 0.063mg Tortilla
Manganese 0.268mg 0.174mg Tortilla
Selenium 16.6µg 6µg Tortilla
Vitamin E 0.19mg 0mg Tortilla
Vitamin C 0mg 1.7mg Tamale
Vitamin B1 0.37mg 0.05mg Tortilla
Vitamin B2 0.114mg 0.08mg Tortilla
Vitamin B3 4.125mg 1.59mg Tortilla
Vitamin B5 0.17mg 0.205mg Tamale
Vitamin B6 0.06mg 0.143mg Tamale
Folate 98µg 15µg Tortilla
Vitamin B12 0.54µg Tamale
Vitamin K 0.4µg Tortilla
Tryptophan 0.06mg 0.052mg Tortilla
Threonine 0.182mg 0.239mg Tamale
Isoleucine 0.286mg 0.271mg Tortilla
Leucine 0.53mg 0.568mg Tamale
Lysine 0.157mg 0.427mg Tamale
Methionine 0.122mg 0.15mg Tamale
Phenylalanine 0.375mg 0.275mg Tortilla
Valine 0.326mg 0.318mg Tortilla
Histidine 0.165mg 0.196mg Tamale
Cholesterol 17mg Tortilla
Saturated Fat 0.296g 2.396g Tortilla
Monounsaturated Fat 0.185g 2.739g Tamale
Polyunsaturated fat 0.391g 0.688g Tamale
Omega-3 - ALA 0.019g 0.029g Tamale

Which food is preferable for your diet?

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

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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
25%
Tortilla
16%
Tamale
Minerals Daily Need Coverage Score
48%
Tortilla
30%
Tamale

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 richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
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 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. 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.