import table data from an external file

[wildy1600]

My first time installation and yep problems.
I have a feeling that i am blind. In phpadmin i do not see any possibility to
-import from an .xls file
-import a complete table
-import a complete database
I did not drunk, only coffee!
Where are these standard procedures?
Do I have to use phpmyadmin? or can I use EMS Mysql?
Thanks, Ronald