Welsh onion vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between welsh onion and tamale

Welsh onion has more vitamin C and vitamin A; however, tamale is richer in vitamin B12, selenium, zinc, vitamin B3, and phosphorus.
Welsh onion covers your daily vitamin C needs 28% more than tamale.
Welsh onion contains less sodium.
Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Onions, welsh, raw and Tamales (Navajo).

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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.

Welsh onion

Tamale

Contains more PotassiumPotassium	+61.8%
Contains less SodiumSodium	-96%

Contains more CalciumCalcium	+61.1%
Contains more ZincZinc	+184.6%
Contains more PhosphorusPhosphorus	+102%
Contains more ManganeseManganese	+27%
Contains more SeleniumSelenium	+900%

~equal in Magnesium ~22mg

~equal in Iron ~1.22mg

~equal in Copper ~0.063mg

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.

Welsh onion

Tamale

Contains more Vitamin CVitamin C	+1488.2%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+12.5%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3	+297.5%
Contains more Vitamin B5Vitamin B5	+21.3%
Contains more Vitamin B6Vitamin B6	+98.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.05mg

~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	193.4µg		161%
Vitamin C	27mg	1.7mg	28%
Vitamin B12	0µg	0.54µg	23%
Sodium	17mg	427mg	18%
Saturated fat	0.067g	2.396g	11%
Selenium	0.6µg	6µg	10%
Zinc	0.52mg	1.48mg	9%
Protein	1.9g	6.28g	9%
Fats	0.4g	6.12g	9%
Monounsaturated fat	0.056g	2.739g	7%
Vitamin B3	0.4mg	1.59mg	7%
Phosphorus	49mg	99mg	7%
Cholesterol	0mg	17mg	6%
Calories	34kcal	153kcal	6%
Starch		12.27g	5%
Vitamin B6	0.072mg	0.143mg	5%
Carbs	6.5g	18.12g	4%
Polyunsaturated fat	0.156g	0.688g	4%
Fiber	2.4g	3.1g	3%
Vitamin E	0.51mg	0mg	3%
Potassium	212mg	131mg	2%
Manganese	0.137mg	0.174mg	2%
Choline	5.3mg		1%
Vitamin B2	0.09mg	0.08mg	1%
Vitamin B5	0.169mg	0.205mg	1%
Copper	0.07mg	0.063mg	1%
Calcium	18mg	29mg	1%
Net carbs	4.1g	15.02g	N/A
Magnesium	23mg	22mg	0%
Iron	1.22mg	1.22mg	0%
Sugar	2.18g	0.99g	N/A
Vitamin B1	0.05mg	0.05mg	0%
Folate	16µg	15µg	0%
Tryptophan	0.021mg	0.052mg	0%
Threonine	0.074mg	0.239mg	0%
Isoleucine	0.081mg	0.271mg	0%
Leucine	0.113mg	0.568mg	0%
Lysine	0.095mg	0.427mg	0%
Methionine	0.021mg	0.15mg	0%
Phenylalanine	0.061mg	0.275mg	0%
Valine	0.084mg	0.318mg	0%
Histidine	0.033mg	0.196mg	0%
Fructose		0.17g	0%
Omega-3 - ALA		0.029g	N/A