Buckwheat vs. Tamale — In-Depth Nutrition Comparison
Compare
What are the differences between buckwheat and tamale?
- Buckwheat is higher in manganese, copper, and magnesium, yet tamale is higher in vitamin B12, zinc, selenium, and iron.
- Tamale's daily need coverage for vitamin B12 is 23% more.
- Buckwheat has 2 times more magnesium than tamale. While buckwheat has 51mg of magnesium, tamale has only 22mg.
- The amount of saturated fat in buckwheat is lower.
- The glycemic index of buckwheat is lower.
We used Buckwheat groats, roasted, cooked and Tamales (Navajo) types in this article.
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.
| Contains more MagnesiumMagnesium | +131.8% |
| Contains more CopperCopper | +131.7% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +131.6% |
| Contains more CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +52.5% |
| Contains more ZincZinc | +142.6% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more SeleniumSelenium | +172.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +105.1% |
| Contains more Vitamin B3Vitamin B3 | +69.1% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 4mg | 427mg | 18% |
| Manganese | 0.403mg | 0.174mg | 10% |
| Saturated fat | 0.134g | 2.396g | 10% |
| Copper | 0.146mg | 0.063mg | 9% |
| Fats | 0.62g | 6.12g | 8% |
| Zinc | 0.61mg | 1.48mg | 8% |
| Selenium | 2.2µg | 6µg | 7% |
| Magnesium | 51mg | 22mg | 7% |
| Monounsaturated fat | 0.188g | 2.739g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Protein | 3.38g | 6.28g | 6% |
| Starch | 12.27g | 5% | |
| Iron | 0.8mg | 1.22mg | 5% |
| Vitamin B6 | 0.077mg | 0.143mg | 5% |
| Phosphorus | 70mg | 99mg | 4% |
| Choline | 20.1mg | 4% | |
| Vitamin B3 | 0.94mg | 1.59mg | 4% |
| Vitamin B5 | 0.359mg | 0.205mg | 3% |
| Polyunsaturated fat | 0.188g | 0.688g | 3% |
| Calories | 92kcal | 153kcal | 3% |
| Vitamin B2 | 0.039mg | 0.08mg | 3% |
| Fiber | 2.7g | 3.1g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Calcium | 7mg | 29mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Vitamin E | 0.09mg | 0mg | 1% |
| Potassium | 88mg | 131mg | 1% |
| Carbs | 19.94g | 18.12g | 1% |
| Net carbs | 17.24g | 15.02g | N/A |
| Sugar | 0.9g | 0.99g | N/A |
| Folate | 14µg | 15µg | 0% |
| Tryptophan | 0.049mg | 0.052mg | 0% |
| Threonine | 0.129mg | 0.239mg | 0% |
| Isoleucine | 0.127mg | 0.271mg | 0% |
| Leucine | 0.212mg | 0.568mg | 0% |
| Lysine | 0.172mg | 0.427mg | 0% |
| Methionine | 0.044mg | 0.15mg | 0% |
| Phenylalanine | 0.133mg | 0.275mg | 0% |
| Valine | 0.173mg | 0.318mg | 0% |
| Histidine | 0.079mg | 0.196mg | 0% |
| Fructose | 0.1g | 0.17g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85.8% |
| Contains more FatsFats | +887.1% |
| Contains more OtherOther | +220.9% |
~equal in
Carbs
~18.12g
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +1356.9% |
| Contains more Poly. FatPolyunsaturated fat | +266% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +70% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.4g
~equal in
Glucose
~0.21g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
