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  6. Yam vs. Tamale

Yam vs. Tamale — In-Depth Nutrition Comparison

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How are yam and tamale different?

  • Yam is richer in potassium, vitamin C, copper, vitamin B6, and manganese, while tamale is higher in vitamin B12, zinc, and selenium.
  • Tamale covers your daily need for vitamin B12, 23% more than yam.
  • Yam contains 10 times more vitamin C than tamale. Yam contains 17.1mg of vitamin C, while tamale contains 1.7mg.
  • Yam is lower in sodium.
  • Tamale has a higher glycemic index (82) than yam (51).

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

Infographic

Yam 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 +522.9%
Contains more CopperCopper +182.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +128.2%
Contains more CalciumCalcium +70.6%
Contains more IronIron +125.9%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +80%
Contains more SeleniumSelenium +757.1%
~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.
Yam
Yam
9
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Tamale
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 CVitamin C +905.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +188%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Potassium 816mg 131mg 20%
Sodium 9mg 427mg 18%
Vitamin C 17.1mg 1.7mg 17%
Copper 0.178mg 0.063mg 13%
Vitamin B6 0.293mg 0.143mg 12%
Saturated fat 0.037g 2.396g 11%
Zinc 0.24mg 1.48mg 11%
Manganese 0.397mg 0.174mg 10%
Protein 1.53g 6.28g 10%
Selenium 0.7µg 6µg 10%
Iron 0.54mg 1.22mg 9%
Fats 0.17g 6.12g 9%
Monounsaturated fat 0.006g 2.739g 7%
Vitamin B3 0.552mg 1.59mg 6%
Cholesterol 0mg 17mg 6%
Phosphorus 55mg 99mg 6%
Vitamin B1 0.112mg 0.05mg 5%
Starch 12.27g 5%
Fiber 4.1g 3.1g 4%
Vitamin B2 0.032mg 0.08mg 4%
Polyunsaturated fat 0.076g 0.688g 4%
Choline 16.5mg 3%
Carbs 27.88g 18.12g 3%
Vitamin K 2.3µg 2%
Folate 23µg 15µg 2%
Calories 118kcal 153kcal 2%
Vitamin B5 0.314mg 0.205mg 2%
Vitamin E 0.35mg 0mg 2%
Vitamin A 7µg 0µg 1%
Calcium 17mg 29mg 1%
Net carbs 23.78g 15.02g N/A
Magnesium 21mg 22mg 0%
Sugar 0.5g 0.99g N/A
Tryptophan 0.012mg 0.052mg 0%
Threonine 0.054mg 0.239mg 0%
Isoleucine 0.052mg 0.271mg 0%
Leucine 0.096mg 0.568mg 0%
Lysine 0.059mg 0.427mg 0%
Methionine 0.021mg 0.15mg 0%
Phenylalanine 0.071mg 0.275mg 0%
Valine 0.062mg 0.318mg 0%
Histidine 0.034mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Tamale
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 CarbsCarbs +53.9%
Contains more ProteinProtein +310.5%
Contains more FatsFats +3500%
Contains more OtherOther +68.3%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Tamale
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 -98.5%
Contains more Mono. FatMonounsaturated fat +45550%
Contains more Poly. FatPolyunsaturated fat +805.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.