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Turkey meat vs. Tamale — In-Depth Nutrition Comparison

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Summary of differences between turkey meat and tamale

  • Turkey meat has more vitamin B3, selenium, vitamin B6, vitamin B12, phosphorus, vitamin B2, and vitamin B5; however, tamale is higher in fiber.
  • Turkey meat covers your daily need for vitamin B3, 50% more than tamale.
  • Turkey meat has 6 times more cholesterol than tamale. While turkey meat has 109mg of cholesterol, tamale has only 17mg.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Tamales (Navajo).

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Tamale
3
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 MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +82.4%
Contains more CopperCopper +47.6%
Contains more ZincZinc +67.6%
Contains more PhosphorusPhosphorus +125.3%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +396.7%
Contains more CalciumCalcium +107.1%
Contains more IronIron +11.9%
Contains more ManganeseManganese +1142.9%

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Tamale
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +251.3%
Contains more Vitamin B3Vitamin B3 +502.1%
Contains more Vitamin B5Vitamin B5 +362.4%
Contains more Vitamin B6Vitamin B6 +330.8%
Contains more Vitamin B12Vitamin B12 +88.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more FolateFolate +66.7%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Tamale
3
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 +354.6%
Contains more FatsFats +20.8%
Contains more CarbsCarbs +30100%
Contains more OtherOther +187.5%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Tamale
1
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 -10.1%
Contains more Poly. FatPolyunsaturated fat +208%
~equal in Monounsaturated fat ~2.739g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Tamale DV% diff.
Vitamin B3 9.573mg 1.59mg 50%
Protein 28.55g 6.28g 45%
Selenium 29.8µg 6µg 43%
Vitamin B6 0.616mg 0.143mg 36%
Cholesterol 109mg 17mg 31%
Vitamin B12 1.02µg 0.54µg 20%
Phosphorus 223mg 99mg 18%
Choline 87.4mg 16%
Vitamin B2 0.281mg 0.08mg 15%
Vitamin B5 0.948mg 0.205mg 15%
Sodium 103mg 427mg 14%
Fiber 0g 3.1g 12%
Polyunsaturated fat 2.119g 0.688g 10%
Zinc 2.48mg 1.48mg 9%
Manganese 0.014mg 0.174mg 7%
Carbs 0.06g 18.12g 6%
Starch 12.27g 5%
Copper 0.093mg 0.063mg 3%
Potassium 239mg 131mg 3%
Folate 9µg 15µg 2%
Calories 189kcal 153kcal 2%
Vitamin D 0.4µg 2%
Calcium 14mg 29mg 2%
Fats 7.39g 6.12g 2%
Vitamin C 0mg 1.7mg 2%
Magnesium 30mg 22mg 2%
Vitamin D 15IU 2%
Iron 1.09mg 1.22mg 2%
Saturated fat 2.155g 2.396g 1%
Vitamin A 12µg 0µg 1%
Net carbs 0.06g 15.02g N/A
Sugar 0g 0.99g N/A
Vitamin E 0.07mg 0mg 0%
Vitamin B1 0.045mg 0.05mg 0%
Trans fat 0.101g N/A
Monounsaturated fat 2.647g 2.739g 0%
Tryptophan 0.291mg 0.052mg 0%
Threonine 1.004mg 0.239mg 0%
Isoleucine 0.796mg 0.271mg 0%
Leucine 1.925mg 0.568mg 0%
Lysine 2.282mg 0.427mg 0%
Methionine 0.724mg 0.15mg 0%
Phenylalanine 0.903mg 0.275mg 0%
Valine 0.902mg 0.318mg 0%
Histidine 0.749mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g 0.029g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g 0g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Turkey meat
15%
Tamale
Minerals Daily Need Coverage Score
46%
Turkey meat
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.241g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 82)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 92mg)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2)
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.

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.