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  6. Poi vs. Tamale

Poi vs. Tamale — In-Depth Nutrition Comparison

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What are the main differences between poi and tamale?

  • Poi is richer in vitamin E, copper, and vitamin B6, while tamale is higher in vitamin B12, zinc, fiber, selenium, and phosphorus.
  • Tamale's daily need coverage for vitamin B12 is 23% higher.
  • Poi is lower in sodium.

We used Poi and Tamales (Navajo) types in this comparison.

Infographic

Poi 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.
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 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 +39.7%
Contains more CopperCopper +163.5%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +112.6%
Contains more CalciumCalcium +81.3%
Contains more IronIron +38.6%
Contains more ZincZinc +572.7%
Contains more PhosphorusPhosphorus +153.8%
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.
Poi
Poi
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 46% 33% 9.2% 21% 18% 63% 0% 2.5% 16%
Tamale
Tamale
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +90.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Poi Tamale DV% diff.
Vitamin B12 0µg 0.54µg 23%
Sodium 12mg 427mg 18%
Vitamin E 2.3mg 0mg 15%
Protein 0.38g 6.28g 12%
Fiber 0.4g 3.1g 11%
Copper 0.166mg 0.063mg 11%
Zinc 0.22mg 1.48mg 11%
Saturated fat 0.029g 2.396g 11%
Selenium 0.7µg 6µg 10%
Vitamin B6 0.273mg 0.143mg 10%
Fats 0.14g 6.12g 9%
Phosphorus 39mg 99mg 9%
Manganese 0.37mg 0.174mg 9%
Vitamin B1 0.13mg 0.05mg 7%
Monounsaturated fat 0.011g 2.739g 7%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Iron 0.88mg 1.22mg 4%
Polyunsaturated fat 0.058g 0.688g 4%
Vitamin C 4mg 1.7mg 3%
Carbs 27.23g 18.12g 3%
Vitamin B2 0.04mg 0.08mg 3%
Vitamin B3 1.1mg 1.59mg 3%
Choline 16.7mg 3%
Calories 112kcal 153kcal 2%
Potassium 183mg 131mg 2%
Vitamin B5 0.293mg 0.205mg 2%
Folate 21µg 15µg 2%
Calcium 16mg 29mg 1%
Vitamin K 1µg 1%
Protein per 100 calories 0.34g 4.1g N/A
Calories per 10 g protein 2947kcal 244kcal N/A
Weight per 100 calories 89g 65g N/A
Unsaturated / Saturated Fat ratio 2.4 1.4 N/A
Net carbs 26.83g 15.02g N/A
Magnesium 24mg 22mg 0%
Sugar 0.39g 0.99g N/A
Vitamin A 3µg 0µg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
2
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 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 +50.3%
Contains more ProteinProtein +1552.6%
Contains more FatsFats +4271.4%
Contains more OtherOther +126.2%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 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 -98.8%
Contains more Mono. FatMonounsaturated fat +24800%
Contains more Poly. FatPolyunsaturated fat +1086.2%

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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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.