Bran cereal vs. Tamale — In-Depth Nutrition Comparison
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How are Bran cereal and Tamale different?
- Bran cereal is higher than Tamale in Vitamin B6, Vitamin B12, Folate, Manganese, Iron, Vitamin B2, Vitamin B1, Phosphorus, Copper, and Fiber.
- Bran cereal covers your daily need of Vitamin B6 912% more than Tamale.
- Bran cereal contains 87 times more Folate than Tamale. Bran cereal contains 1310µg of Folate, while Tamale contains 15µg.
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Tamales (Navajo) types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +1545.5% |
| Contains more CalciumCalcium | +1241.4% |
| Contains more PotassiumPotassium | +678.6% |
| Contains more IronIron | +1342.6% |
| Contains more CopperCopper | +1550.8% |
| Contains more ZincZinc | +737.8% |
| Contains more PhosphorusPhosphorus | +1061.6% |
| Contains less SodiumSodium | -39.6% |
| Contains more ManganeseManganese | +4158.6% |
| Contains more SeleniumSelenium | +56.7% |
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.
| Contains more Vitamin CVitamin C | +1076.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4440% |
| Contains more Vitamin B2Vitamin B2 | +3287.5% |
| Contains more Vitamin B3Vitamin B3 | +830.8% |
| Contains more Vitamin B5Vitamin B5 | +417.1% |
| Contains more Vitamin B6Vitamin B6 | +8291.6% |
| Contains more Vitamin B12Vitamin B12 | +3381.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +8633.3% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +109.2% |
| Contains more CarbsCarbs | +309.7% |
| Contains more OtherOther | +305.8% |
| Contains more FatsFats | +24.9% |
| Contains more WaterWater | +3112.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.1 g
Monounsaturated Fat:
Mono. Fat
0.89 g
Polyunsaturated fat:
Poly. Fat
2 g
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 | -54.1% |
| Contains more Poly. FatPolyunsaturated fat | +190.7% |
| Contains more Mono. FatMonounsaturated Fat | +207.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
21.8 g
Sucrose:
13.2 g
Glucose:
1.07 g
Fructose:
0.36 g
Lactose:
0 g
Maltose:
1.06 g
Galactose:
0 g
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more StarchStarch | +77.7% |
| Contains more SucroseSucrose | +3200% |
| Contains more GlucoseGlucose | +409.5% |
| Contains more FructoseFructose | +111.8% |
| Contains more MaltoseMaltose | +381.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 259kcal | 153kcal |
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| Protein | 13.14g | 6.28g |
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| Fats | 4.9g | 6.12g |
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| Vitamin C | 20mg | 1.7mg |
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| Net carbs | 44.94g | 15.02g |
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| Carbs | 74.24g | 18.12g |
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| Cholesterol | 0mg | 17mg |
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| Vitamin D | 170IU |
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| Magnesium | 362mg | 22mg |
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| Calcium | 389mg | 29mg |
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| Potassium | 1020mg | 131mg |
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| Iron | 17.6mg | 1.22mg |
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| Sugar | 15.69g | 0.99g |
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| Fiber | 29.3g | 3.1g |
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| Copper | 1.04mg | 0.063mg |
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| Zinc | 12.4mg | 1.48mg |
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| Starch | 21.8g | 12.27g |
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| Phosphorus | 1150mg | 99mg |
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| Sodium | 258mg | 427mg |
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| Vitamin A | 1747IU | 0IU |
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| Vitamin A | 522µg | 0µg |
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| Vitamin E | 1.19mg | 0mg |
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| Vitamin D | 4.3µg |
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| Manganese | 7.41mg | 0.174mg |
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| Selenium | 9.4µg | 6µg |
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| Vitamin B1 | 2.27mg | 0.05mg |
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| Vitamin B2 | 2.71mg | 0.08mg |
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| Vitamin B3 | 14.8mg | 1.59mg |
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| Vitamin B5 | 1.06mg | 0.205mg |
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| Vitamin B6 | 12mg | 0.143mg |
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| Vitamin B12 | 18.8µg | 0.54µg |
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| Vitamin K | 5.2µg |
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| Folate | 1310µg | 15µg |
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| Choline | 49.4mg |
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| Saturated Fat | 1.1g | 2.396g |
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| Monounsaturated Fat | 0.89g | 2.739g |
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| Polyunsaturated fat | 2g | 0.688g |
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| Tryptophan | 0.22mg | 0.052mg |
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| Threonine | 0.38mg | 0.239mg |
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| Isoleucine | 0.35mg | 0.271mg |
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| Leucine | 0.7mg | 0.568mg |
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| Lysine | 0.35mg | 0.427mg |
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| Methionine | 0.17mg | 0.15mg |
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| Phenylalanine | 0.48mg | 0.275mg |
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| Valine | 0.52mg | 0.318mg |
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| Histidine | 0.28mg | 0.196mg |
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| Fructose | 0.36g | 0.17g |
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| Omega-3 - ALA | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
615%
15%
Minerals Daily Need Coverage Score
335%
30%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 14.7g)
Which food is lower in Cholesterol?
Bran cereal is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Bran cereal contains less Sodium (difference - 169mg)
Which food is lower in Saturated Fat?
Bran cereal is lower in Saturated Fat (difference - 1.296g)
Which food is lower in glycemic index?
Bran cereal is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)