Yogurt vs. Tamale — In-Depth Nutrition Comparison
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Summary of differences between yogurt and tamale
- Yogurt has more vitamin B2, vitamin B12, and calcium; however, tamale is higher in iron, fiber, zinc, vitamin B3, and manganese.
- Tamale covers your daily need for sodium, 17% more than yogurt.
- Yogurt has 4 times more calcium than tamale. While yogurt has 110mg of calcium, tamale has only 29mg.
- Yogurt has less sodium.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Tamales (Navajo).
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.
| Contains more CalciumCalcium | +279.3% |
| Contains more PhosphorusPhosphorus | +36.4% |
| Contains less SodiumSodium | -91.6% |
| Contains more SeleniumSelenium | +61.7% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more IronIron | +1642.9% |
| Contains more CopperCopper | +270.6% |
| Contains more ZincZinc | +184.6% |
| Contains more ManganeseManganese | +1833.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +247.5% |
| Contains more Vitamin B5Vitamin B5 | +61.5% |
| Contains more Vitamin B12Vitamin B12 | +38.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +117.4% |
| Contains more Vitamin B3Vitamin B3 | +664.4% |
| Contains more Vitamin B6Vitamin B6 | +127% |
| Contains more FolateFolate | +114.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 36mg | 427mg | 17% |
| Vitamin B2 | 0.278mg | 0.08mg | 15% |
| Iron | 0.07mg | 1.22mg | 14% |
| Fiber | 0g | 3.1g | 12% |
| Saturated fat | 0.117g | 2.396g | 10% |
| Fats | 0.39g | 6.12g | 9% |
| Vitamin B12 | 0.75µg | 0.54µg | 9% |
| Vitamin B3 | 0.208mg | 1.59mg | 9% |
| Zinc | 0.52mg | 1.48mg | 9% |
| Calcium | 110mg | 29mg | 8% |
| Protein | 10.19g | 6.28g | 8% |
| Monounsaturated fat | 0.053g | 2.739g | 7% |
| Selenium | 9.7µg | 6µg | 7% |
| Manganese | 0.009mg | 0.174mg | 7% |
| Vitamin B6 | 0.063mg | 0.143mg | 6% |
| Polyunsaturated fat | 0.012g | 0.688g | 5% |
| Calories | 59kcal | 153kcal | 5% |
| Phosphorus | 135mg | 99mg | 5% |
| Copper | 0.017mg | 0.063mg | 5% |
| Carbs | 3.6g | 18.12g | 5% |
| Starch | 12.27g | 5% | |
| Cholesterol | 5mg | 17mg | 4% |
| Magnesium | 11mg | 22mg | 3% |
| Choline | 15.1mg | 3% | |
| Vitamin B5 | 0.331mg | 0.205mg | 3% |
| Folate | 7µg | 15µg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin B1 | 0.023mg | 0.05mg | 2% |
| Net carbs | 3.6g | 15.02g | N/A |
| Potassium | 141mg | 131mg | 0% |
| Sugar | 3.24g | 0.99g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0mg | 0% |
| Trans fat | 0.006g | N/A | |
| 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 | 0g | 0.17g | 0% |
| Omega-3 - ALA | 0.001g | 0.029g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.3% |
| Contains more WaterWater | +25% |
| Contains more FatsFats | +1469.2% |
| Contains more CarbsCarbs | +403.3% |
| Contains more OtherOther | +91.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +5067.9% |
| Contains more Poly. FatPolyunsaturated fat | +5633.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
