Zucchini vs. Tamale — In-Depth Nutrition Comparison
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The main differences between zucchini and tamale
- Zucchini is richer in vitamin C, yet tamale is richer in vitamin B12, iron, selenium, zinc, phosphorus, fiber, and vitamin B3.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Zucchini contains 11 times more vitamin C than tamale. Zucchini contains 17.9mg of vitamin C, while tamale contains 1.7mg.
- Zucchini contains less saturated fat.
- Zucchini has a lower glycemic index than tamale.
Food types used in this article are Squash, summer, zucchini, includes skin, 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.
| Contains more PotassiumPotassium | +99.2% |
| Contains less SodiumSodium | -98.1% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +81.3% |
| Contains more IronIron | +229.7% |
| Contains more CopperCopper | +18.9% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +160.5% |
| Contains more SeleniumSelenium | +2900% |
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 CVitamin C | +952.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +17.5% |
| Contains more Vitamin B6Vitamin B6 | +14% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +252.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +39.2% |
| Contains more ProteinProtein | +419% |
| Contains more FatsFats | +1812.5% |
| Contains more CarbsCarbs | +482.6% |
| Contains more OtherOther | +142.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.5% |
| Contains more Mono. FatMonounsaturated fat | +24800% |
| Contains more Poly. FatPolyunsaturated fat | +656% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +409.5% |
| Contains more FructoseFructose | +711.8% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +700% |
| Contains more MaltoseMaltose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin C | 17.9mg | 1.7mg | 18% |
| Sodium | 8mg | 427mg | 18% |
| Iron | 0.37mg | 1.22mg | 11% |
| Selenium | 0.2µg | 6µg | 11% |
| Zinc | 0.32mg | 1.48mg | 11% |
| Saturated fat | 0.084g | 2.396g | 11% |
| Protein | 1.21g | 6.28g | 10% |
| Fats | 0.32g | 6.12g | 9% |
| Phosphorus | 38mg | 99mg | 9% |
| Fiber | 1g | 3.1g | 8% |
| Vitamin B3 | 0.451mg | 1.59mg | 7% |
| Monounsaturated fat | 0.011g | 2.739g | 7% |
| Calories | 17kcal | 153kcal | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 0g | 12.27g | 5% |
| Carbs | 3.11g | 18.12g | 5% |
| Potassium | 261mg | 131mg | 4% |
| Polyunsaturated fat | 0.091g | 0.688g | 4% |
| Vitamin K | 4.3µg | 4% | |
| Choline | 9.5mg | 2% | |
| Folate | 24µg | 15µg | 2% |
| Fructose | 1.38g | 0.17g | 2% |
| Vitamin B6 | 0.163mg | 0.143mg | 2% |
| Vitamin B2 | 0.094mg | 0.08mg | 1% |
| Vitamin E | 0.12mg | 0mg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Copper | 0.053mg | 0.063mg | 1% |
| Calcium | 16mg | 29mg | 1% |
| Magnesium | 18mg | 22mg | 1% |
| Net carbs | 2.11g | 15.02g | N/A |
| Sugar | 2.5g | 0.99g | N/A |
| Manganese | 0.177mg | 0.174mg | 0% |
| Vitamin B1 | 0.045mg | 0.05mg | 0% |
| Vitamin B5 | 0.204mg | 0.205mg | 0% |
| Tryptophan | 0.01mg | 0.052mg | 0% |
| Threonine | 0.029mg | 0.239mg | 0% |
| Isoleucine | 0.044mg | 0.271mg | 0% |
| Leucine | 0.071mg | 0.568mg | 0% |
| Lysine | 0.067mg | 0.427mg | 0% |
| Methionine | 0.018mg | 0.15mg | 0% |
| Phenylalanine | 0.043mg | 0.275mg | 0% |
| Valine | 0.054mg | 0.318mg | 0% |
| Histidine | 0.026mg | 0.196mg | 0% |
| Omega-3 - ALA | 0.061g | 0.029g | N/A |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
15%
Minerals Daily Need Coverage Score
12%
30%
Comparison summary
Which food is lower in Cholesterol?
Zucchini is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 419mg)
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 2.312g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 67)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 1.51g)
Which food is cheaper?
Tamale is cheaper (difference - $0.4)
Which food is richer in minerals?
Tamale is relatively richer in minerals