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  6. Buckwheat vs. Tamale

Buckwheat vs. Tamale — In-Depth Nutrition Comparison

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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.

We used Buckwheat groats, roasted, cooked and Tamales (Navajo) types in this article.

Infographic

Buckwheat 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.
Buckwheat
Buckwheat
4
:
6
Tamale
Tamale
Contains more Magnesium +131.8%
Contains less Sodium -99.1%
Contains more Copper +131.7%
Contains more Manganese +131.6%
Contains more Calcium +314.3%
Contains more Iron +52.5%
Contains more Phosphorus +41.4%
Contains more Potassium +48.9%
Contains more Zinc +142.6%
Contains more Selenium +172.7%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Magnesium +131.8%
Contains less Sodium -99.1%
Contains more Copper +131.7%
Contains more Manganese +131.6%
Contains more Calcium +314.3%
Contains more Iron +52.5%
Contains more Phosphorus +41.4%
Contains more Potassium +48.9%
Contains more Zinc +142.6%
Contains more Selenium +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.
Buckwheat
Buckwheat
4
:
7
Tamale
Tamale
Contains more Vitamin E +∞%
Contains more Vitamin B5 +75.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +105.1%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B6 +85.7%
Contains more Vitamin B12 +∞%
Equal in Folate - 15
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 E +∞%
Contains more Vitamin B5 +75.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +105.1%
Contains more Vitamin B3 +69.1%
Contains more Vitamin B6 +85.7%
Contains more Vitamin B12 +∞%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Tamale
Tamale
Contains more Water +11.1%
Contains more Protein +85.8%
Contains more Fats +887.1%
Contains more Other +220.9%
Equal in Carbs - 18.12
Equal in Water - 68.1
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 Water +11.1%
Contains more Protein +85.8%
Contains more Fats +887.1%
Contains more Other +220.9%
Equal in Carbs - 18.12
Equal in Water - 68.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Tamale
Tamale
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +1356.9%
Contains more Polyunsaturated fat +266%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +1356.9%
Contains more Polyunsaturated fat +266%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
4
Tamale
Tamale
Contains more Starch +∞%
Contains more Fructose +70%
Contains more Maltose +∞%
Equal in Sucrose - 0.4
Equal in Glucose - 0.21
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 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 +∞%
Contains more Fructose +70%
Contains more Maltose +∞%
Equal in Sucrose - 0.4
Equal in Glucose - 0.21

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Tamale Opinion
Net carbs 17.24g 15.02g Buckwheat
Protein 3.38g 6.28g Tamale
Fats 0.62g 6.12g Tamale
Carbs 19.94g 18.12g Buckwheat
Calories 92kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.1g 0.17g Tamale
Sugar 0.9g 0.99g Buckwheat
Fiber 2.7g 3.1g Tamale
Calcium 7mg 29mg Tamale
Iron 0.8mg 1.22mg Tamale
Magnesium 51mg 22mg Buckwheat
Phosphorus 70mg 99mg Tamale
Potassium 88mg 131mg Tamale
Sodium 4mg 427mg Buckwheat
Zinc 0.61mg 1.48mg Tamale
Copper 0.146mg 0.063mg Buckwheat
Manganese 0.403mg 0.174mg Buckwheat
Selenium 2.2µg 6µg Tamale
Vitamin E 0.09mg 0mg Buckwheat
Vitamin C 0mg 1.7mg Tamale
Vitamin B1 0.04mg 0.05mg Tamale
Vitamin B2 0.039mg 0.08mg Tamale
Vitamin B3 0.94mg 1.59mg Tamale
Vitamin B5 0.359mg 0.205mg Buckwheat
Vitamin B6 0.077mg 0.143mg Tamale
Folate 14µg 15µg Tamale
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.052mg Tamale
Threonine 0.129mg 0.239mg Tamale
Isoleucine 0.127mg 0.271mg Tamale
Leucine 0.212mg 0.568mg Tamale
Lysine 0.172mg 0.427mg Tamale
Methionine 0.044mg 0.15mg Tamale
Phenylalanine 0.133mg 0.275mg Tamale
Valine 0.173mg 0.318mg Tamale
Histidine 0.079mg 0.196mg Tamale
Cholesterol 0mg 17mg Buckwheat
Saturated Fat 0.134g 2.396g Buckwheat
Monounsaturated Fat 0.188g 2.739g Tamale
Polyunsaturated fat 0.188g 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
16%
Tamale
Minerals Daily Need Coverage Score
24%
Buckwheat
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 423mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.262g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.