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Watercress vs. Tamale — In-Depth Nutrition Comparison

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How are watercress and tamale different?

  • Watercress is richer in vitamin A, vitamin C, and calcium, while tamale is higher in vitamin B12, iron, zinc, fiber, and selenium.
  • Watercress covers your daily need for vitamin A, 64% more than tamale.
  • Watercress contains 25 times more vitamin C than tamale. Watercress contains 43mg of vitamin C, while tamale contains 1.7mg.
  • Watercress is lower in sodium.
  • Tamale has a higher glycemic index (82) than watercress (32).

Watercress, raw and Tamales (Navajo) types were used in this article.

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Watercress 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" 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Tamale
4
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 CalciumCalcium +313.8%
Contains more PotassiumPotassium +151.9%
Contains more CopperCopper +22.2%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +40.2%
Contains more IronIron +510%
Contains more ZincZinc +1245.5%
Contains more PhosphorusPhosphorus +65%
Contains more SeleniumSelenium +566.7%
~equal in Magnesium ~22mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +2429.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +695%
Contains more Vitamin B6Vitamin B6 +10.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Tamale
4
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 WaterWater +39.7%
Contains more ProteinProtein +173%
Contains more FatsFats +6020%
Contains more CarbsCarbs +1304.7%
Contains more OtherOther +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Tamale
2
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 -98.9%
Contains more Mono. FatMonounsaturated fat +34137.5%
Contains more Poly. FatPolyunsaturated fat +1865.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Tamale DV% diff.
Vitamin K 250µg 208%
Vitamin C 43mg 1.7mg 46%
Vitamin B12 0µg 0.54µg 23%
Vitamin A 160µg 0µg 18%
Sodium 41mg 427mg 17%
Iron 0.2mg 1.22mg 13%
Zinc 0.11mg 1.48mg 12%
Saturated fat 0.027g 2.396g 11%
Fiber 0.5g 3.1g 10%
Fats 0.1g 6.12g 9%
Selenium 0.9µg 6µg 9%
Calcium 120mg 29mg 9%
Vitamin B3 0.2mg 1.59mg 9%
Protein 2.3g 6.28g 8%
Monounsaturated fat 0.008g 2.739g 7%
Vitamin E 1mg 0mg 7%
Calories 11kcal 153kcal 7%
Potassium 330mg 131mg 6%
Phosphorus 60mg 99mg 6%
Cholesterol 0mg 17mg 6%
Carbs 1.29g 18.12g 6%
Starch 12.27g 5%
Polyunsaturated fat 0.035g 0.688g 4%
Vitamin B1 0.09mg 0.05mg 3%
Vitamin B2 0.12mg 0.08mg 3%
Manganese 0.244mg 0.174mg 3%
Vitamin B5 0.31mg 0.205mg 2%
Copper 0.077mg 0.063mg 2%
Folate 9µg 15µg 2%
Choline 9mg 2%
Vitamin B6 0.129mg 0.143mg 1%
Net carbs 0.79g 15.02g N/A
Magnesium 21mg 22mg 0%
Sugar 0.2g 0.99g N/A
Tryptophan 0.03mg 0.052mg 0%
Threonine 0.133mg 0.239mg 0%
Isoleucine 0.093mg 0.271mg 0%
Leucine 0.166mg 0.568mg 0%
Lysine 0.134mg 0.427mg 0%
Methionine 0.02mg 0.15mg 0%
Phenylalanine 0.114mg 0.275mg 0%
Valine 0.137mg 0.318mg 0%
Histidine 0.04mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
74%
Watercress
15%
Tamale
Minerals Daily Need Coverage Score
18%
Watercress
30%
Tamale

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 386mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.369g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.