Cereal vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between cereal and tamale
- Cereal is higher than tamale in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and manganese.
- Cereal covers your daily vitamin B1 needs 520% more than tamale.
- The amount of sodium in tamale is lower.
- The glycemic index of cereal is lower.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Tamales (Navajo).
Infographic
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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 IronIron | +2691.8% |
| Contains more CopperCopper | +117.5% |
| Contains more ZincZinc | +413.5% |
| Contains more ManganeseManganese | +354% |
| Contains more MagnesiumMagnesium | +15.8% |
| Contains more CalciumCalcium | +190% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains less SodiumSodium | -46.3% |
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 | +2164.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12476% |
| Contains more Vitamin B2Vitamin B2 | +4737.5% |
| Contains more Vitamin B3Vitamin B3 | +1762.9% |
| Contains more Vitamin B6Vitamin B6 | +4086% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.05mg | 520% |
| Vitamin B6 | 5.986mg | 0.143mg | 449% |
| Iron | 34.06mg | 1.22mg | 411% |
| Vitamin B2 | 3.87mg | 0.08mg | 292% |
| Vitamin B3 | 29.62mg | 1.59mg | 175% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 1.48mg | 56% |
| Vitamin C | 38.5mg | 1.7mg | 41% |
| Manganese | 0.79mg | 0.174mg | 27% |
| Carbs | 86.85g | 18.12g | 23% |
| Vitamin B12 | 0.54µg | 23% | |
| Sodium | 795mg | 427mg | 16% |
| Calories | 378kcal | 153kcal | 11% |
| Saturated fat | 0.26g | 2.396g | 10% |
| Copper | 0.137mg | 0.063mg | 8% |
| Fats | 1.08g | 6.12g | 8% |
| Fiber | 1.4g | 3.1g | 7% |
| Monounsaturated fat | 0.204g | 2.739g | 6% |
| Cholesterol | 17mg | 6% | |
| Starch | 12.27g | 5% | |
| Folate | 15µg | 4% | |
| Phosphorus | 77mg | 99mg | 3% |
| Calcium | 10mg | 29mg | 2% |
| Polyunsaturated fat | 0.354g | 0.688g | 2% |
| Selenium | 6.3µg | 6µg | 1% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Potassium | 105mg | 131mg | 1% |
| Magnesium | 19mg | 22mg | 1% |
| Protein | 6.06g | 6.28g | 0% |
| Net carbs | 85.45g | 15.02g | N/A |
| Sugar | 10.35g | 0.99g | N/A |
| Vitamin B5 | 0.226mg | 0.205mg | 0% |
| Tryptophan | 0.066mg | 0.052mg | 0% |
| Threonine | 0.241mg | 0.239mg | 0% |
| Isoleucine | 0.26mg | 0.271mg | 0% |
| Leucine | 0.767mg | 0.568mg | 0% |
| Lysine | 0.113mg | 0.427mg | 0% |
| Methionine | 0.13mg | 0.15mg | 0% |
| Phenylalanine | 0.365mg | 0.275mg | 0% |
| Valine | 0.344mg | 0.318mg | 0% |
| Histidine | 0.162mg | 0.196mg | 0% |
| Fructose | 0.26g | 0.17g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +379.3% |
| Contains more OtherOther | +61.6% |
| Contains more FatsFats | +466.7% |
| Contains more WaterWater | +1701.6% |
~equal in
Protein
~6.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.1% |
| Contains more Mono. FatMonounsaturated fat | +1242.6% |
| Contains more Poly. FatPolyunsaturated fat | +94.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +2335% |
| Contains more GlucoseGlucose | +28.6% |
| Contains more FructoseFructose | +52.9% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +144.4% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
