Food vs food · USDA FNDDS 2021–2023
Tamale vs enchilada
Comparing usual servings (tamale: 1 item, any size, 140 g; enchilada: 1 enchilada, any size, 150 g), USDA’s figures are higher for tamale in 17 of the 65 nutrients it reports, and for enchilada in 39. The widest gaps against the Daily Value: more vitamin C (23 mg vs 0.3 mg) and folate in tamale; more phosphorus (288 mg vs 168 mg), riboflavin and vitamin B6 in enchilada. Energy: 244 kcal for tamale, 267 kcal for enchilada. Per 100 g, the figures are higher for tamale in 24 and for enchilada in 32.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Tamale, NFS
Serving size 1 item, any size · 140 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 244 kcal | |
| Protein | 10.3 g | |
| Carbohydrates | 22.1 g (more) | |
| Fat | 12.7 g | |
| Alcohol | 0 g | |
| Water | 92.4 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.77 g | 19% |
| Monounsaturated fat | 4.48 g (more) | |
| Polyunsaturated fat | 2.84 g | |
| Cholesterol | 28 mg | 9% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | 0.01 g | |
| SFA 12:0 (lauric) | 0.01 g | |
| SFA 14:0 (myristic) | 0.14 g | |
| SFA 16:0 (palmitic) | 2.37 g | |
| SFA 18:0 (stearic) | 1.14 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.21 g | |
| MUFA 18:1 (oleic) | 4.21 g (more) | |
| MUFA 20:1 (gadoleic) | 0.08 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 2.58 g (more) | |
| PUFA 18:3 (linolenic) | 0.14 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.05 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 3.36 g | 12% |
| Sugars | 0.64 g | |
| Vitamins | ||
| Vitamin A | 16.8 µg | 2% |
| Retinol | 1.4 µg | |
| Beta-carotene | 158 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 81.2 µg (more) | |
| Lycopene | 119 µg | |
| Lutein + zeaxanthin | 154 µg (more) | |
| Vitamin C | 23 mg (more) | 26% |
| Vitamin D | 0.42 µg (more) | 2% |
| Vitamin E | 0.74 mg | 5% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 7.14 µg (more) | 6% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 1.81 mg | 11% |
| Vitamin B6 | 0.18 mg | 11% |
| Folate | 54.6 µg (more) | |
| Folate, DFE | 84 µg (more) | 21% |
| Folate, food | 12.6 µg | |
| Folic acid | 42 µg (more) | |
| Vitamin B12 | 0.17 µg | 7% |
| Vitamin B12, added | 0 µg | |
| Choline | 12.3 mg | 2% |
| Minerals | ||
| Calcium | 105 mg | 8% |
| Iron | 1.22 mg | 7% |
| Magnesium | 36.4 mg | 9% |
| Phosphorus | 168 mg | 13% |
| Potassium | 213 mg | 5% |
| Sodium | 662 mg | 29% |
| Zinc | 1.68 mg | 15% |
| Copper | 0.07 mg | 8% |
| Selenium | 13.7 µg | 25% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Enchilada, NFS
Serving size 1 enchilada, any size · 150 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 267 kcal (more) | |
| Protein | 15 g (more) | |
| Carbohydrates | 21.9 g | |
| Fat | 13.5 g (more) | |
| Alcohol | 0 g | |
| Water | 96.6 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.83 g (more) | 24% |
| Monounsaturated fat | 4.12 g | |
| Polyunsaturated fat | 2.88 g (more) | |
| Cholesterol | 49.5 mg (more) | 16% |
| SFA 4:0 (butyric) | 0.15 g (more) | |
| SFA 6:0 (caproic) | 0.08 g (more) | |
| SFA 8:0 (caprylic) | 0.06 g (more) | |
| SFA 10:0 (capric) | 0.13 g (more) | |
| SFA 12:0 (lauric) | 0.18 g (more) | |
| SFA 14:0 (myristic) | 0.56 g (more) | |
| SFA 16:0 (palmitic) | 2.67 g (more) | |
| SFA 18:0 (stearic) | 0.84 g | |
| MUFA 16:1 (palmitoleic) | 0.26 g (more) | |
| MUFA 18:1 (oleic) | 4.07 g | |
| MUFA 20:1 (gadoleic) | 0.05 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2.52 g | |
| PUFA 18:3 (linolenic) | 0.3 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.03 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 3.45 g (more) | 12% |
| Sugars | 1.19 g (more) | |
| Vitamins | ||
| Vitamin A | 55.5 µg (more) | 6% |
| Retinol | 45 µg (more) | |
| Beta-carotene | 108 µg | |
| Alpha-carotene | 22.5 µg (more) | |
| Beta-cryptoxanthin | 19.5 µg | |
| Lycopene | 297 µg (more) | |
| Lutein + zeaxanthin | 33 µg | |
| Vitamin C | 0.3 mg | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.24 mg (more) | 8% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 6.9 µg | 6% |
| Thiamin (B1) | 0.1 mg (more) | 8% |
| Riboflavin (B2) | 0.18 mg (more) | 14% |
| Niacin (B3) | 2.7 mg (more) | 17% |
| Vitamin B6 | 0.31 mg (more) | 18% |
| Folate | 15 µg | |
| Folate, DFE | 15 µg | 4% |
| Folate, food | 15 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.3 µg (more) | 13% |
| Vitamin B12, added | 0 µg | |
| Choline | 37.8 mg (more) | 7% |
| Minerals | ||
| Calcium | 174 mg (more) | 13% |
| Iron | 1.29 mg (more) | 7% |
| Magnesium | 51 mg (more) | 12% |
| Phosphorus | 288 mg (more) | 23% |
| Potassium | 285 mg (more) | 6% |
| Sodium | 688 mg (more) | 30% |
| Zinc | 1.71 mg (more) | 16% |
| Copper | 0.12 mg (more) | 13% |
| Selenium | 15.3 µg (more) | 28% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Tamale, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 174 kcal | |
| Protein | 7.38 g | |
| Carbohydrates | 15.8 g (more) | |
| Fat | 9.04 g (more) | |
| Alcohol | 0 g | |
| Water | 66 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.69 g | 13% |
| Monounsaturated fat | 3.2 g (more) | |
| Polyunsaturated fat | 2.03 g (more) | |
| Cholesterol | 20 mg | 7% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | <0.01 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.1 g | |
| SFA 16:0 (palmitic) | 1.69 g | |
| SFA 18:0 (stearic) | 0.82 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.15 g | |
| MUFA 18:1 (oleic) | 3.01 g (more) | |
| MUFA 20:1 (gadoleic) | 0.05 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 1.84 g (more) | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.03 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 2.4 g (more) | 9% |
| Sugars | 0.46 g | |
| Vitamins | ||
| Vitamin A | 12 µg | 1% |
| Retinol | 1 µg | |
| Beta-carotene | 113 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 58 µg (more) | |
| Lycopene | 85 µg | |
| Lutein + zeaxanthin | 110 µg (more) | |
| Vitamin C | 16.4 mg (more) | 18% |
| Vitamin D | 0.3 µg (more) | 2% |
| Vitamin E | 0.53 mg | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 5.1 µg (more) | 4% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 1.29 mg | 8% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 39 µg (more) | |
| Folate, DFE | 60 µg (more) | 15% |
| Folate, food | 9 µg | |
| Folic acid | 30 µg (more) | |
| Vitamin B12 | 0.12 µg | 5% |
| Vitamin B12, added | 0 µg | |
| Choline | 8.8 mg | 2% |
| Minerals | ||
| Calcium | 75 mg | 6% |
| Iron | 0.87 mg (more) | 5% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 120 mg | 10% |
| Potassium | 152 mg | 3% |
| Sodium | 473 mg (more) | 21% |
| Zinc | 1.2 mg (more) | 11% |
| Copper | 0.05 mg | 6% |
| Selenium | 9.8 µg | 18% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Enchilada, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 178 kcal (more) | |
| Protein | 10 g (more) | |
| Carbohydrates | 14.6 g | |
| Fat | 9.02 g | |
| Alcohol | 0 g | |
| Water | 64.4 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.22 g (more) | 16% |
| Monounsaturated fat | 2.75 g | |
| Polyunsaturated fat | 1.92 g | |
| Cholesterol | 33 mg (more) | 11% |
| SFA 4:0 (butyric) | 0.1 g (more) | |
| SFA 6:0 (caproic) | 0.05 g (more) | |
| SFA 8:0 (caprylic) | 0.04 g (more) | |
| SFA 10:0 (capric) | 0.09 g (more) | |
| SFA 12:0 (lauric) | 0.12 g (more) | |
| SFA 14:0 (myristic) | 0.38 g (more) | |
| SFA 16:0 (palmitic) | 1.78 g (more) | |
| SFA 18:0 (stearic) | 0.56 g | |
| MUFA 16:1 (palmitoleic) | 0.17 g (more) | |
| MUFA 18:1 (oleic) | 2.71 g | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.68 g | |
| PUFA 18:3 (linolenic) | 0.2 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.02 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 2.3 g | 8% |
| Sugars | 0.79 g (more) | |
| Vitamins | ||
| Vitamin A | 37 µg (more) | 4% |
| Retinol | 30 µg (more) | |
| Beta-carotene | 72 µg | |
| Alpha-carotene | 15 µg (more) | |
| Beta-cryptoxanthin | 13 µg | |
| Lycopene | 198 µg (more) | |
| Lutein + zeaxanthin | 22 µg | |
| Vitamin C | 0.2 mg | <1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.83 mg (more) | 6% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.6 µg | 4% |
| Thiamin (B1) | 0.06 mg (more) | 5% |
| Riboflavin (B2) | 0.12 mg (more) | 9% |
| Niacin (B3) | 1.8 mg (more) | 11% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 10 µg | |
| Folate, DFE | 10 µg | 2% |
| Folate, food | 10 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.2 µg (more) | 8% |
| Vitamin B12, added | 0 µg | |
| Choline | 25.2 mg (more) | 5% |
| Minerals | ||
| Calcium | 116 mg (more) | 9% |
| Iron | 0.86 mg | 5% |
| Magnesium | 34 mg (more) | 8% |
| Phosphorus | 192 mg (more) | 15% |
| Potassium | 190 mg (more) | 4% |
| Sodium | 459 mg | 20% |
| Zinc | 1.14 mg | 10% |
| Copper | 0.08 mg (more) | 9% |
| Selenium | 10.2 µg (more) | 19% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Tamale is FNDDS’s “Tamale, NFS” and enchilada is “Enchilada, NFS”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.