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  6. Tortilla vs. Tamale

Tortilla vs. Tamale — In-Depth Nutrition Comparison

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Important differences between tortillas and tamale

  • Tortillas have more vitamin B1, selenium, phosphorus, folate, fiber, copper, calcium, vitamin B3, and iron; however, tamale has more vitamin B12.
  • Tortillas' daily need coverage for vitamin B1 is 64% more.
  • Tortillas have 9 times more folate than tamale. Tortillas have 138µg of folate, while tamale has 15µg.
  • Tamale has a higher glycemic index than tortillas.

The food varieties used in the comparison are Tortillas, ready-to-bake or -fry, whole wheat and Tamales (Navajo).

Infographic

Tortilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Tamale
Tamale
2
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 MagnesiumMagnesium +286.4%
Contains more CalciumCalcium +741.4%
Contains more PotassiumPotassium +100%
Contains more IronIron +115.6%
Contains more CopperCopper +322.2%
Contains more ZincZinc +29.7%
Contains more PhosphorusPhosphorus +249.5%
Contains more SeleniumSelenium +516.7%
Contains less SodiumSodium -16.6%

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 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 0% 0% 0% 18% 206% 67% 91% 0% 72% 0% 11% 104%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1546%
Contains more Vitamin B2Vitamin B2 +261.3%
Contains more Vitamin B3Vitamin B3 +205.5%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +820%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Tamale DV% diff.
Vitamin B1 0.823mg 0.05mg 64%
Selenium 37µg 6µg 56%
Phosphorus 346mg 99mg 35%
Folate 138µg 15µg 31%
Fiber 9.8g 3.1g 27%
Copper 0.266mg 0.063mg 23%
Vitamin B12 0µg 0.54µg 23%
Calcium 244mg 29mg 22%
Vitamin B3 4.858mg 1.59mg 20%
Iron 2.63mg 1.22mg 18%
Vitamin B2 0.289mg 0.08mg 16%
Magnesium 85mg 22mg 15%
Vitamin B6 0.312mg 0.143mg 13%
Saturated fat 4.878g 2.396g 11%
Carbs 45.89g 18.12g 9%
Calories 310kcal 153kcal 8%
Manganese 0.174mg 8%
Protein 9.76g 6.28g 7%
Fats 9.76g 6.12g 6%
Cholesterol 0mg 17mg 6%
Vitamin E 0.9mg 0mg 6%
Starch 12.27g 5%
Potassium 262mg 131mg 4%
Zinc 1.92mg 1.48mg 4%
Sodium 512mg 427mg 4%
Vitamin B5 0.205mg 4%
Vitamin K 4.5µg 4%
Choline 20mg 4%
Vitamin C 0mg 1.7mg 2%
Polyunsaturated fat 0.992g 0.688g 2%
Monounsaturated fat 3.062g 2.739g 1%
Protein per 100 calories 3.1g 4.1g N/A
Calories per 10 g protein 318kcal 244kcal N/A
Weight per 100 calories 32g 65g N/A
Unsaturated / Saturated Fat ratio 0.83 1.4 N/A
Net carbs 36.09g 15.02g N/A
Sugar 2.44g 0.99g N/A
Tryptophan 0.129mg 0.052mg 0%
Threonine 0.312mg 0.239mg 0%
Isoleucine 0.353mg 0.271mg 0%
Leucine 0.671mg 0.568mg 0%
Lysine 0.37mg 0.427mg 0%
Methionine 0.163mg 0.15mg 0%
Phenylalanine 0.488mg 0.275mg 0%
Valine 0.444mg 0.318mg 0%
Histidine 0.255mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
Tamale
Tamale
1
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 ProteinProtein +55.4%
Contains more FatsFats +59.5%
Contains more CarbsCarbs +153.3%
Contains more OtherOther +221.7%
Contains more WaterWater +125.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
Tamale
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 +11.8%
Contains more Poly. FatPolyunsaturated fat +44.2%
Contains less Sat. FatSaturated fat -50.9%

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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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/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.