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  6. Tuna salad vs. Tamale

Tuna salad vs. Tamale — In-Depth Nutrition Comparison

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A recap on differences between Tuna salad and Tamale

  • Tuna salad is higher in Selenium, Vitamin B3, Vitamin B12, Phosphorus, and Copper, yet Tamale is higher in Fiber, Zinc, and Manganese.
  • Tuna salad covers your daily Selenium needs 64% more than Tamale.
  • Tuna salad contains 4 times more Vitamin B3 than Tamale. While Tuna salad contains 6.7mg of Vitamin B3, Tamale contains only 1.59mg.
  • The amount of Saturated Fat in Tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Tamales (Navajo).

Infographic

Tuna salad 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.
Tuna salad
Tuna salad
5
:
5
Tamale
Tamale
Contains more Phosphorus +79.8%
Contains more Potassium +35.9%
Contains more Copper +130.2%
Contains more Selenium +586.7%
Contains more Calcium +70.6%
Contains more Iron +22%
Contains more Magnesium +15.8%
Contains more Zinc +164.3%
Contains more Manganese +335%
Equal in Sodium - 427
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Phosphorus +79.8%
Contains more Potassium +35.9%
Contains more Copper +130.2%
Contains more Selenium +586.7%
Contains more Calcium +70.6%
Contains more Iron +22%
Contains more Magnesium +15.8%
Contains more Zinc +164.3%
Contains more Manganese +335%
Equal in Sodium - 427

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.
Tuna salad
Tuna salad
5
:
5
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin C +29.4%
Contains more Vitamin B3 +321.4%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B12 +122.2%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +87.5%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Tamale
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 A +∞%
Contains more Vitamin C +29.4%
Contains more Vitamin B3 +321.4%
Contains more Vitamin B5 +26.8%
Contains more Vitamin B12 +122.2%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B2 +14.3%
Contains more Vitamin B6 +76.5%
Contains more Folate +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Tamale
Tamale
Contains more Protein +155.4%
Contains more Fats +51.3%
Contains more Other +54.3%
Contains more Carbs +92.6%
Equal in Water - 68.1
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Tamale
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 +155.4%
Contains more Fats +51.3%
Contains more Other +54.3%
Contains more Carbs +92.6%
Equal in Water - 68.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
0
Tamale
Tamale
Contains less Saturated Fat -35.6%
Contains more Polyunsaturated fat +499.1%
Equal in Monounsaturated Fat - 2.739
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -35.6%
Contains more Polyunsaturated fat +499.1%
Equal in Monounsaturated Fat - 2.739

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Tamale Opinion
Net carbs 9.41g 15.02g Tamale
Protein 16.04g 6.28g Tuna salad
Fats 9.26g 6.12g Tuna salad
Carbs 9.41g 18.12g Tamale
Calories 187kcal 153kcal Tuna salad
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Tuna salad
Fiber 0g 3.1g Tamale
Calcium 17mg 29mg Tamale
Iron 1mg 1.22mg Tamale
Magnesium 19mg 22mg Tamale
Phosphorus 178mg 99mg Tuna salad
Potassium 178mg 131mg Tuna salad
Sodium 402mg 427mg Tuna salad
Zinc 0.56mg 1.48mg Tamale
Copper 0.145mg 0.063mg Tuna salad
Manganese 0.04mg 0.174mg Tamale
Selenium 41.2µg 6µg Tuna salad
Vitamin A 97IU 0IU Tuna salad
Vitamin A RAE 24µg 0µg Tuna salad
Vitamin C 2.2mg 1.7mg Tuna salad
Vitamin B1 0.031mg 0.05mg Tamale
Vitamin B2 0.07mg 0.08mg Tamale
Vitamin B3 6.7mg 1.59mg Tuna salad
Vitamin B5 0.26mg 0.205mg Tuna salad
Vitamin B6 0.081mg 0.143mg Tamale
Folate 8µg 15µg Tamale
Vitamin B12 1.2µg 0.54µg Tuna salad
Tryptophan 0.18mg 0.052mg Tuna salad
Threonine 0.701mg 0.239mg Tuna salad
Isoleucine 0.739mg 0.271mg Tuna salad
Leucine 1.293mg 0.568mg Tuna salad
Lysine 1.457mg 0.427mg Tuna salad
Methionine 0.47mg 0.15mg Tuna salad
Phenylalanine 0.626mg 0.275mg Tuna salad
Valine 0.824mg 0.318mg Tuna salad
Histidine 0.467mg 0.196mg Tuna salad
Cholesterol 13mg 17mg Tuna salad
Saturated Fat 1.544g 2.396g Tuna salad
Omega-3 - DHA 0.055g Tuna salad
Omega-3 - EPA 0.014g Tuna salad
Monounsaturated Fat 2.887g 2.739g Tuna salad
Polyunsaturated fat 4.122g 0.688g Tuna salad
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad 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
29%
Tuna salad
16%
Tamale
Minerals Daily Need Coverage Score
49%
Tuna salad
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.852g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 82)
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.

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.