Cream of Wheat vs. Tamale — In-Depth Nutrition Comparison
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The main differences between Cream of Wheat and Tamale
- Cream of Wheat is richer in Iron, Vitamin A, Vitamin B1, Vitamin B6, and Folate, yet Tamale is richer in Vitamin B12, Zinc, and Phosphorus.
- Daily need coverage for Iron from Cream of Wheat is 47% higher.
- Cream of Wheat contains less Sodium.
Food types used in this article are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Tamales (Navajo).
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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 CalciumCalcium | +120.7% |
| Contains more IronIron | +306.6% |
| Contains less SodiumSodium | -76.1% |
| Contains more MagnesiumMagnesium | +266.7% |
| Contains more PotassiumPotassium | +555% |
| Contains more CopperCopper | +46.5% |
| Contains more ZincZinc | +770.6% |
| Contains more PhosphorusPhosphorus | +450% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +71.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +364% |
| Contains more Vitamin B2Vitamin B2 | +162.5% |
| Contains more Vitamin B3Vitamin B3 | +94.5% |
| Contains more Vitamin B6Vitamin B6 | +116.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +313.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +150% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +23.9% |
| Contains more ProteinProtein | +241.3% |
| Contains more FatsFats | +2450% |
| Contains more CarbsCarbs | +38.5% |
| Contains more OtherOther | +213.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.038 g
Monounsaturated Fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
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 | -98.4% |
| Contains more Mono. FatMonounsaturated Fat | +8200% |
| Contains more Poly. FatPolyunsaturated fat | +413.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 62kcal | 153kcal |
|
| Protein | 1.84g | 6.28g |
|
| Fats | 0.24g | 6.12g |
|
| Vitamin C | 0mg | 1.7mg |
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| Net carbs | 12.48g | 15.02g |
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| Carbs | 13.08g | 18.12g |
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| Cholesterol | 0mg | 17mg |
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| Magnesium | 6mg | 22mg |
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| Calcium | 64mg | 29mg |
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| Potassium | 20mg | 131mg |
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| Iron | 4.96mg | 1.22mg |
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| Sugar | 0.07g | 0.99g |
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| Fiber | 0.6g | 3.1g |
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| Copper | 0.043mg | 0.063mg |
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| Zinc | 0.17mg | 1.48mg |
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| Starch | 12.27g |
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| Phosphorus | 18mg | 99mg |
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| Sodium | 102mg | 427mg |
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| Vitamin A | 773IU | 0IU |
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| Vitamin A | 232µg | 0µg |
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| Vitamin E | 0.02mg | 0mg |
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| Manganese | 0mg | 0.174mg |
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| Selenium | 3.5µg | 6µg |
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| Vitamin B1 | 0.232mg | 0.05mg |
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| Vitamin B2 | 0.21mg | 0.08mg |
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| Vitamin B3 | 3.093mg | 1.59mg |
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| Vitamin B5 | 0.082mg | 0.205mg |
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| Vitamin B6 | 0.309mg | 0.143mg |
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| Vitamin B12 | 0µg | 0.54µg |
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| Vitamin K | 0.1µg |
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| Folate | 62µg | 15µg |
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| Saturated Fat | 0.038g | 2.396g |
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| Monounsaturated Fat | 0.033g | 2.739g |
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| Polyunsaturated fat | 0.134g | 0.688g |
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| Tryptophan | 0.025mg | 0.052mg |
|
| Threonine | 0.058mg | 0.239mg |
|
| Isoleucine | 0.08mg | 0.271mg |
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| Leucine | 0.139mg | 0.568mg |
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| Lysine | 0.047mg | 0.427mg |
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| Methionine | 0.034mg | 0.15mg |
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| Phenylalanine | 0.099mg | 0.275mg |
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| Valine | 0.089mg | 0.318mg |
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| Histidine | 0.042mg | 0.196mg |
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| Fructose | 0.17g |
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| Omega-3 - ALA | 0.029g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
15%
Minerals Daily Need Coverage Score
27%
30%
Comparison summary
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Cream of Wheat is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Cream of Wheat contains less Sodium (difference - 325mg)
Which food is lower in Saturated Fat?
Cream of Wheat is lower in Saturated Fat (difference - 2.358g)
Which food is lower in glycemic index?
Cream of Wheat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cream of Wheat is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)