Compare Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood vs Pork Tamale Nutrition Facts: A Traditional Latino Favorite

Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Food

Pork Tamale Nutrition Facts: A Traditional Latino Favorite

Meat & Poultry

Nutrient

Food A

Food B

Protein

2.9 G

✓7.4 G

Total Fat

1.8 G

✓9 G

Carbs

✓20 G

15.8 G

Calories

107 KCAL

✓174 KCAL

Total Sugars

✓2.1 G

0 G

Fiber

2.1 G

✓2.4 G

Calcium

14 MG

✓75 MG

Iron

0.8 MG

✓0.9 MG

Sodium

157 MG

✓473 MG

Vitamin A, IU

✓714 IU

0 IU

Vitamin C

✓3.4 MG

0 MG

Cholesterol

0 MG

✓20 MG

Fatty acids, total trans

0 G

✓0.1 G

Saturated Fat

0.4 G

✓2.7 G

Ash

0 G

✓1.8 G

Starch

0 G

✓12.5 G

Fructose

0 G

✓0.2 G

Lactose

0 G

Galactose

0 G

Magnesium

0 MG

✓26.2 MG

Phosphorus

0 MG

✓120 MG

Copper, Cu

0 MG

✓0.1 MG

Manganese, Mn

0 MG

✓0.2 MG

Retinol

0 UG

✓1 UG

Vitamin A

0 UG

✓12 UG

Carotene, beta

0 UG

✓113 UG

Carotene, alpha

0 UG

Thiamin

0 MG

✓0 MG

Riboflavin

0 MG

✓0.1 MG

Cryptoxanthin, beta

0 UG

✓58 UG

Lycopene

0 UG

✓85 UG

Tocopherol, delta

0 MG

✓0.4 MG

Tocotrienol, gamma

0 MG

✓0.1 MG

Tocotrienol, delta

0 MG

✓0.1 MG

Tryptophan

0 G

✓0.1 G

Threonine

0 G

✓0.3 G

Methionine

0 G

✓0.2 G

Phenylalanine

0 G

✓0.2 G

Tyrosine

0 G

✓0.2 G

Alanine

0 G

✓0.4 G

Glutamic acid

0 G

✓1 G

Glycine

0 G

✓0.3 G

Proline

0 G

✓0.3 G

SFA 8:0

0 G

✓0 G

SFA 12:0

0 G

✓0 G

SFA 14:0

0 G

✓0.1 G

PUFA 22:6 n-3 (DHA)

0 G

✓0 G

SFA 22:0

0 G

✓0 G

PUFA 20:5 n-3 (EPA)

0 G

✓0 G

PUFA 22:5 n-3 (DPA)

0 G

✓0 G

SFA 17:0

0 G

✓0 G

SFA 24:0

0 G

✓0 G

TFA 16:1 t

0 G

✓0 G

MUFA 24:1 c

0 G

MUFA 18:1 c

0 G

✓3 G

PUFA 18:2 n-6 c,c

0 G

✓1.8 G

MUFA 22:1 c

0 G

✓0 G

MUFA 17:1

0 G

✓0 G

Fatty acids, total trans-monoenoic

0 G

✓0 G

MUFA 15:1

0 G

PUFA 18:3 n-3 c,c,c (ALA)

0 G

✓0.1 G

PUFA 20:3 n-3

0 G

✓0 G

PUFA 22:4

0 G

✓0 G

Vitamin B12

0 UG

✓0.1 UG

Vitamin K

0 UG

✓5.1 UG

Sucrose

0 G

✓0.2 G

Glucose

0 G

Maltose

0 G

Water

0 G

✓66 G

Lutein + zeaxanthin

0 UG

✓110 UG

Tocopherol, beta

0 MG

✓0 MG

Tocopherol, gamma

0 MG

✓4.1 MG

Tocotrienol, alpha

0 MG

✓0.1 MG

Tocotrienol, beta

0 MG

Niacin

0 MG

✓1.3 MG

Pantothenic acid

0 MG

✓0.4 MG

Vitamin B6

0 MG

✓0.1 MG

Potassium

0 MG

✓152 MG

Zinc

0 MG

✓1.2 MG

Selenium, Se

0 UG

✓9.8 UG

Vitamin E

0 MG

✓0.5 MG

Vitamin K (Menaquinone-4)

0 UG

✓2.8 UG

Isoleucine

0 G

✓0.2 G

Leucine

0 G

✓0.5 G

Lysine

0 G

✓0.4 G

Cystine

0 G

✓0.1 G

Valine

0 G

✓0.3 G

Arginine

0 G

✓0.4 G

Histidine

0 G

✓0.2 G

Aspartic acid

0 G

✓0.6 G

Serine

0 G

✓0.2 G

SFA 4:0

0 G

✓0 G

SFA 6:0

0 G

✓0 G

SFA 10:0

0 G

✓0 G

SFA 16:0

0 G

✓1.7 G

SFA 18:0

0 G

✓0.8 G

SFA 20:0

0 G

✓0 G

PUFA 20:4

0 G

✓0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

✓0.1 G

Monounsaturated Fat

0 G

✓3.2 G

Polyunsaturated Fat

0 G

✓2 G

SFA 15:0

0 G

✓0 G

TFA 18:1 t

0 G

✓0 G

TFA 22:1 t

0 G

TFA 18:2 t not further defined

0 G

✓0 G

PUFA 18:2 CLAs

0 G

✓0 G

PUFA 20:2 n-6 c,c

0 G

✓0 G

MUFA 16:1 c

0 G

✓0.1 G

PUFA 18:3 n-6 c,c,c

0 G

✓0 G

PUFA 20:3 n-6

0 G

✓0 G

PUFA 22:2

0 G

✓0 G

SFA 11:0

0 G

Nitrogen

0 G

✓1.2 G

Sugars, Total

0 G

✓0.5 G

Carbohydrate, by summation

0 G

✓15.4 G

Fatty acids, total trans-dienoic

0 G

✓0 G

MUFA 14:1 c

0 G

✓0 G

MUFA 17:1 c

0 G

✓0 G

MUFA 20:1 c

0 G

✓0.1 G

PUFA 18:2 c

0 G

✓1.8 G

PUFA 18:3 c

0 G

✓0.1 G

PUFA 20:3 c

0 G

✓0 G

PUFA 20:4c

0 G

✓0 G

PUFA 20:5c

0 G

✓0 G

PUFA 22:5 c

0 G

✓0 G

PUFA 22:6 c

0 G

✓0 G

PUFA 20:2 c

0 G

✓0 G

Total fat (NLEA)

0 G

✓8 G

Visual Comparison

Protein2.9 G vs 7.4 G

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPork Tamale Nutrition Facts: A Traditional Latino Favorite

Calories107 vs 174

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPork Tamale Nutrition Facts: A Traditional Latino Favorite

Total Fat1.8 vs 9

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPork Tamale Nutrition Facts: A Traditional Latino Favorite

Calcium14 vs 75

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodPork Tamale Nutrition Facts: A Traditional Latino Favorite

Comparison Verdict

If your goal is muscle maintenance or satiety, the pork tamale is the better choice because its higher protein and fat content will keep you feeling full longer. However, if you are looking for a lower-calorie, plant-based base for a nutrient-dense meal, quinoa is the superior option as it is much leaner and perfect for fueling workouts with its clean carbohydrate profile.