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  6. Bran cereal vs. Tamale

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.

Infographic

Bran cereal 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.
Bran cereal
Bran cereal
10
:
0
Tamale
Tamale
Contains more Calcium +1241.4%
Contains more Iron +1342.6%
Contains more Magnesium +1545.5%
Contains more Phosphorus +1061.6%
Contains more Potassium +678.6%
Contains less Sodium -39.6%
Contains more Zinc +737.8%
Contains more Copper +1550.8%
Contains more Manganese +4158.6%
Contains more Selenium +56.7%
Bran cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 117% 661% 259% 493% 90% 34% 339% 347% 967% 52%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +1241.4%
Contains more Iron +1342.6%
Contains more Magnesium +1545.5%
Contains more Phosphorus +1061.6%
Contains more Potassium +678.6%
Contains less Sodium -39.6%
Contains more Zinc +737.8%
Contains more Copper +1550.8%
Contains more Manganese +4158.6%
Contains more Selenium +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.
Bran cereal
Bran cereal
12
:
0
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1076.5%
Contains more Vitamin B1 +4440%
Contains more Vitamin B2 +3287.5%
Contains more Vitamin B3 +830.8%
Contains more Vitamin B5 +417.1%
Contains more Vitamin B6 +8291.6%
Contains more Folate +8633.3%
Contains more Vitamin B12 +3381.5%
Bran cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 105% 24% 129% 67% 568% 626% 278% 64% 2770% 983% 2350% 14%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +1076.5%
Contains more Vitamin B1 +4440%
Contains more Vitamin B2 +3287.5%
Contains more Vitamin B3 +830.8%
Contains more Vitamin B5 +417.1%
Contains more Vitamin B6 +8291.6%
Contains more Folate +8633.3%
Contains more Vitamin B12 +3381.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran cereal
Bran cereal
3
:
2
Tamale
Tamale
Contains more Protein +109.2%
Contains more Carbs +309.7%
Contains more Other +305.8%
Contains more Fats +24.9%
Contains more Water +3112.3%
Bran cereal
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
Tamale
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 Protein +109.2%
Contains more Carbs +309.7%
Contains more Other +305.8%
Contains more Fats +24.9%
Contains more Water +3112.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran cereal
Bran cereal
2
:
1
Tamale
Tamale
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +190.7%
Contains more Monounsaturated Fat +207.8%
Bran cereal
28% 22% 50%
Saturated Fat: 1.1 g
Monounsaturated Fat: 0.89 g
Polyunsaturated fat: 2 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -54.1%
Contains more Polyunsaturated fat +190.7%
Contains more Monounsaturated Fat +207.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bran cereal
Bran cereal
5
:
0
Tamale
Tamale
Contains more Starch +77.7%
Contains more Sucrose +3200%
Contains more Glucose +409.5%
Contains more Fructose +111.8%
Contains more Maltose +381.8%
Bran cereal
58% 35% 3% 3%
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
Tamale
92% 3%
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 Starch +77.7%
Contains more Sucrose +3200%
Contains more Glucose +409.5%
Contains more Fructose +111.8%
Contains more Maltose +381.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran cereal Tamale
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran cereal Tamale Opinion
Net carbs 44.94g 15.02g Bran cereal
Protein 13.14g 6.28g Bran cereal
Fats 4.9g 6.12g Tamale
Carbs 74.24g 18.12g Bran cereal
Calories 259kcal 153kcal Bran cereal
Starch 21.8g 12.27g Bran cereal
Fructose 0.36g 0.17g Bran cereal
Sugar 15.69g 0.99g Tamale
Fiber 29.3g 3.1g Bran cereal
Calcium 389mg 29mg Bran cereal
Iron 17.6mg 1.22mg Bran cereal
Magnesium 362mg 22mg Bran cereal
Phosphorus 1150mg 99mg Bran cereal
Potassium 1020mg 131mg Bran cereal
Sodium 258mg 427mg Bran cereal
Zinc 12.4mg 1.48mg Bran cereal
Copper 1.04mg 0.063mg Bran cereal
Manganese 7.41mg 0.174mg Bran cereal
Selenium 9.4µg 6µg Bran cereal
Vitamin A 1747IU 0IU Bran cereal
Vitamin A RAE 522µg 0µg Bran cereal
Vitamin E 1.19mg 0mg Bran cereal
Vitamin D 170IU Bran cereal
Vitamin D 4.3µg Bran cereal
Vitamin C 20mg 1.7mg Bran cereal
Vitamin B1 2.27mg 0.05mg Bran cereal
Vitamin B2 2.71mg 0.08mg Bran cereal
Vitamin B3 14.8mg 1.59mg Bran cereal
Vitamin B5 1.06mg 0.205mg Bran cereal
Vitamin B6 12mg 0.143mg Bran cereal
Folate 1310µg 15µg Bran cereal
Vitamin B12 18.8µg 0.54µg Bran cereal
Vitamin K 5.2µg Bran cereal
Tryptophan 0.22mg 0.052mg Bran cereal
Threonine 0.38mg 0.239mg Bran cereal
Isoleucine 0.35mg 0.271mg Bran cereal
Leucine 0.7mg 0.568mg Bran cereal
Lysine 0.35mg 0.427mg Tamale
Methionine 0.17mg 0.15mg Bran cereal
Phenylalanine 0.48mg 0.275mg Bran cereal
Valine 0.52mg 0.318mg Bran cereal
Histidine 0.28mg 0.196mg Bran cereal
Cholesterol 0mg 17mg Bran cereal
Saturated Fat 1.1g 2.396g Bran cereal
Monounsaturated Fat 0.89g 2.739g Tamale
Polyunsaturated fat 2g 0.688g Bran cereal
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran cereal Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
664%
Bran cereal
16%
Tamale
Minerals Daily Need Coverage Score
335%
Bran cereal
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 14.7g)
Which food contains less Sodium?
Bran cereal
Bran cereal contains less Sodium (difference - 169mg)
Which food is lower in Cholesterol?
Bran cereal
Bran cereal is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Bran cereal
Bran cereal is lower in Saturated Fat (difference - 1.296g)
Which food is lower in glycemic index?
Bran cereal
Bran cereal is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.