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White chocolate vs. Tamale — In-Depth Nutrition Comparison

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The main differences between white chocolate and tamale

  • White chocolate is richer in calcium, vitamin B2, phosphorus, and vitamin B5, yet tamale is richer in iron, fiber, manganese, and zinc.
  • Daily need coverage for saturated fat for white chocolate is 85% higher.
  • White chocolate contains 7 times more calcium than tamale. White chocolate contains 199mg of calcium, while tamale contains 29mg.
  • Tamale contains less saturated fat.
  • White chocolate has a lower glycemic index than tamale.

Food types used in this article are Candies, white chocolate and Tamales (Navajo).

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 CalciumCalcium +586.2%
Contains more PotassiumPotassium +118.3%
Contains more PhosphorusPhosphorus +77.8%
Contains less SodiumSodium -78.9%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +408.3%
Contains more ZincZinc +100%
Contains more ManganeseManganese +2075%
Contains more SeleniumSelenium +33.3%
~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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B5Vitamin B5 +196.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +240%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B6Vitamin B6 +155.4%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0.54µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
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 FatsFats +424.3%
Contains more CarbsCarbs +226.9%
Contains more WaterWater +5138.5%
~equal in Protein ~6.28g
~equal in Other ~1.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 more Mono. FatMonounsaturated fat +232.1%
Contains more Poly. FatPolyunsaturated fat +47.2%
Contains less Sat. FatSaturated fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Tamale DV% diff.
Saturated fat 19.412g 2.396g 77%
Fats 32.09g 6.12g 40%
Calories 539kcal 153kcal 19%
Calcium 199mg 29mg 17%
Vitamin B2 0.282mg 0.08mg 16%
Monounsaturated fat 9.097g 2.739g 16%
Sodium 90mg 427mg 15%
Carbs 59.24g 18.12g 14%
Fiber 0.2g 3.1g 12%
Iron 0.24mg 1.22mg 12%
Phosphorus 176mg 99mg 11%
Vitamin K 9.1µg 8%
Vitamin B5 0.608mg 0.205mg 8%
Vitamin B6 0.056mg 0.143mg 7%
Zinc 0.74mg 1.48mg 7%
Manganese 0.008mg 0.174mg 7%
Vitamin E 0.96mg 0mg 6%
Starch 12.27g 5%
Choline 29.5mg 5%
Potassium 286mg 131mg 5%
Vitamin B3 0.745mg 1.59mg 5%
Selenium 4.5µg 6µg 3%
Magnesium 12mg 22mg 2%
Polyunsaturated fat 1.013g 0.688g 2%
Folate 7µg 15µg 2%
Vitamin B12 0.56µg 0.54µg 1%
Vitamin B1 0.063mg 0.05mg 1%
Protein 5.87g 6.28g 1%
Vitamin A 9µg 0µg 1%
Cholesterol 21mg 17mg 1%
Vitamin C 0.5mg 1.7mg 1%
Net carbs 59.04g 15.02g N/A
Sugar 59g 0.99g N/A
Copper 0.06mg 0.063mg 0%
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 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
White chocolate 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
22%
White chocolate
15%
Tamale
Minerals Daily Need Coverage Score
26%
White chocolate
30%
Tamale

Comparison summary

Which food contains less Sodium?
White chocolate
White chocolate contains less Sodium (difference - 337mg)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Tamale
Tamale is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 58.01g)
Which food is lower in Saturated fat?
Tamale
Tamale is lower in Saturated fat (difference - 17.016g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.5)
Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.