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  6. Wheat Bread vs. Tamale

Wheat Bread vs. Tamale — In-Depth Nutrition Comparison

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Important differences between wheat Bread and tamale

  • Wheat Bread has more manganese, selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, copper, and calcium; however, tamale has more vitamin B12.
  • Wheat Bread's daily need coverage for manganese is 52% more.
  • Wheat Bread has 9 times more vitamin B1 than tamale. Wheat Bread has 0.439mg of vitamin B1, while tamale has 0.05mg.
  • Tamale has a higher glycemic index than wheat Bread.

The food varieties used in the comparison are Bread, wheat, toasted and Tamales (Navajo).

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Tamale
Tamale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +469%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +235.2%
Contains more CopperCopper +214.3%
Contains more PhosphorusPhosphorus +89.9%
Contains more ManganeseManganese +691.4%
Contains more SeleniumSelenium +456.7%
Contains less SodiumSodium -29%
~equal in Zinc ~1.48mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Tamale
Tamale
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +377.5%
Contains more Vitamin B3Vitamin B3 +293.1%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +473.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.143mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Tamale DV% diff.
Manganese 1.377mg 0.174mg 52%
Selenium 33.4µg 6µg 50%
Iron 4.09mg 1.22mg 36%
Vitamin B1 0.439mg 0.05mg 32%
Vitamin B3 6.25mg 1.59mg 29%
Vitamin B2 0.382mg 0.08mg 23%
Vitamin B12 0µg 0.54µg 23%
Folate 86µg 15µg 18%
Copper 0.198mg 0.063mg 15%
Calcium 165mg 29mg 14%
Phosphorus 188mg 99mg 13%
Carbs 55.77g 18.12g 13%
Protein 12.96g 6.28g 13%
Magnesium 59mg 22mg 9%
Sodium 601mg 427mg 8%
Calories 313kcal 153kcal 8%
Polyunsaturated fat 1.72g 0.688g 7%
Saturated fat 0.989g 2.396g 6%
Cholesterol 0mg 17mg 6%
Fiber 4.7g 3.1g 6%
Vitamin K 5.7µg 5%
Vitamin B5 0.456mg 0.205mg 5%
Starch 12.27g 5%
Monounsaturated fat 1.019g 2.739g 4%
Choline 22.1mg 4%
Potassium 223mg 131mg 3%
Fats 4.27g 6.12g 3%
Vitamin C 0.2mg 1.7mg 2%
Vitamin E 0.24mg 0mg 2%
Vitamin B6 0.153mg 0.143mg 1%
Net carbs 51.07g 15.02g N/A
Sugar 6.42g 0.99g N/A
Zinc 1.47mg 1.48mg 0%
Tryptophan 0.092mg 0.052mg 0%
Threonine 0.299mg 0.239mg 0%
Isoleucine 0.258mg 0.271mg 0%
Leucine 0.461mg 0.568mg 0%
Lysine 0.215mg 0.427mg 0%
Methionine 0.105mg 0.15mg 0%
Phenylalanine 0.315mg 0.275mg 0%
Valine 0.31mg 0.318mg 0%
Histidine 0.15mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.161g 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Tamale
Tamale
2
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 ProteinProtein +106.4%
Contains more CarbsCarbs +207.8%
Contains more OtherOther +100.7%
Contains more FatsFats +43.3%
Contains more WaterWater +181.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Tamale
Tamale
1
41% 47% 12%
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 -58.7%
Contains more Poly. FatPolyunsaturated fat +150%
Contains more Mono. FatMonounsaturated fat +168.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. 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.