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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Tamale
Tamale
5
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 PotassiumPotassium +35.9%
Contains more CopperCopper +130.2%
Contains more PhosphorusPhosphorus +79.8%
Contains more SeleniumSelenium +586.7%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +70.6%
Contains more IronIron +22%
Contains more ZincZinc +164.3%
Contains more ManganeseManganese +335%
~equal in Sodium ~427mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Tamale
Tamale
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin CVitamin C +29.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +321.4%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B12Vitamin B12 +122.2%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +87.5%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Tamale DV% diff.
Selenium 41.2µg 6µg 64%
Vitamin B3 6.7mg 1.59mg 32%
Vitamin B12 1.2µg 0.54µg 28%
Polyunsaturated fat 4.122g 0.688g 23%
Protein 16.04g 6.28g 20%
Fiber 0g 3.1g 12%
Phosphorus 178mg 99mg 11%
Copper 0.145mg 0.063mg 9%
Zinc 0.56mg 1.48mg 8%
Manganese 0.04mg 0.174mg 6%
Starch 12.27g 5%
Fats 9.26g 6.12g 5%
Vitamin B6 0.081mg 0.143mg 5%
Saturated fat 1.544g 2.396g 4%
Vitamin A 24µg 0µg 3%
Iron 1mg 1.22mg 3%
Carbs 9.41g 18.12g 3%
Vitamin B1 0.031mg 0.05mg 2%
Folate 8µg 15µg 2%
Calories 187kcal 153kcal 2%
Vitamin B5 0.26mg 0.205mg 1%
Vitamin B2 0.07mg 0.08mg 1%
Sodium 402mg 427mg 1%
Potassium 178mg 131mg 1%
Calcium 17mg 29mg 1%
Magnesium 19mg 22mg 1%
Cholesterol 13mg 17mg 1%
Vitamin C 2.2mg 1.7mg 1%
Net carbs 9.41g 15.02g N/A
Sugar 0.99g N/A
Monounsaturated fat 2.887g 2.739g 0%
Tryptophan 0.18mg 0.052mg 0%
Threonine 0.701mg 0.239mg 0%
Isoleucine 0.739mg 0.271mg 0%
Leucine 1.293mg 0.568mg 0%
Lysine 1.457mg 0.427mg 0%
Methionine 0.47mg 0.15mg 0%
Phenylalanine 0.626mg 0.275mg 0%
Valine 0.824mg 0.318mg 0%
Histidine 0.467mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +155.4%
Contains more FatsFats +51.3%
Contains more OtherOther +54.3%
Contains more CarbsCarbs +92.6%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Tamale
Tamale
0
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 -35.6%
Contains more Poly. FatPolyunsaturated fat +499.1%
~equal in Monounsaturated fat ~2.739g

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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.