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 RAE, 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).
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
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Calcium
+120.7%
Contains
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Iron
+306.6%
Contains
less
Sodium
-76.1%
Contains
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Magnesium
+266.7%
Contains
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Phosphorus
+450%
Contains
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Potassium
+555%
Contains
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Zinc
+770.6%
Contains
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Copper
+46.5%
Contains
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Manganese
+∞%
Contains
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Selenium
+71.4%
Contains
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Calcium
+120.7%
Contains
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Iron
+306.6%
Contains
less
Sodium
-76.1%
Contains
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Magnesium
+266.7%
Contains
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Phosphorus
+450%
Contains
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Potassium
+555%
Contains
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Zinc
+770.6%
Contains
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Copper
+46.5%
Contains
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Manganese
+∞%
Contains
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Selenium
+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
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+364%
Contains
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Vitamin B2
+162.5%
Contains
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Vitamin B3
+94.5%
Contains
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Vitamin B6
+116.1%
Contains
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Folate
+313.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+150%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+364%
Contains
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Vitamin B2
+162.5%
Contains
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Vitamin B3
+94.5%
Contains
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Vitamin B6
+116.1%
Contains
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Folate
+313.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+150%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+23.9%
Contains
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Protein
+241.3%
Contains
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Fats
+2450%
Contains
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Carbs
+38.5%
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Other
+213.6%
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
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Water
+23.9%
Contains
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Protein
+241.3%
Contains
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Fats
+2450%
Contains
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Carbs
+38.5%
Contains
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Other
+213.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.4%
Contains
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Monounsaturated Fat
+8200%
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Polyunsaturated fat
+413.4%
Saturated Fat:
0.038 g
Monounsaturated Fat:
0.033 g
Polyunsaturated fat:
0.134 g
Saturated Fat:
2.396 g
Monounsaturated Fat:
2.739 g
Polyunsaturated fat:
0.688 g
Contains
less
Saturated Fat
-98.4%
Contains
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Monounsaturated Fat
+8200%
Contains
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Polyunsaturated fat
+413.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+471.4%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
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Maltose
+∞%
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
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Starch
+∞%
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Sucrose
+471.4%
Contains
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Glucose
+∞%
Contains
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Fructose
+∞%
Contains
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Maltose
+∞%
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 |
| Net carbs | 12.48g | 15.02g |
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| Protein | 1.84g | 6.28g |
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| Fats | 0.24g | 6.12g |
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| Carbs | 13.08g | 18.12g |
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| Calories | 62kcal | 153kcal |
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| Starch | 12.27g |
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| Fructose | 0.17g |
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| Sugar | 0.07g | 0.99g |
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| Fiber | 0.6g | 3.1g |
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| Calcium | 64mg | 29mg |
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| Iron | 4.96mg | 1.22mg |
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| Magnesium | 6mg | 22mg |
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| Phosphorus | 18mg | 99mg |
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| Potassium | 20mg | 131mg |
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| Sodium | 102mg | 427mg |
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| Zinc | 0.17mg | 1.48mg |
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| Copper | 0.043mg | 0.063mg |
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| Manganese | 0mg | 0.174mg |
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| Selenium | 3.5µg | 6µg |
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| Vitamin A | 773IU | 0IU |
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| Vitamin A RAE | 232µg | 0µg |
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| Vitamin E | 0.02mg | 0mg |
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| Vitamin C | 0mg | 1.7mg |
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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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| Folate | 62µg | 15µg |
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| Vitamin B12 | 0µg | 0.54µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.025mg | 0.052mg |
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| Threonine | 0.058mg | 0.239mg |
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| 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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| Cholesterol | 0mg | 17mg |
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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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| 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 Fats diet |
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| Low Carbs diet |
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| Low Calories 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
28%
16%
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 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 Cholesterol?
Cream of Wheat is lower in Cholesterol (difference - 17mg)
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 ($)