Crouton vs. Tamale — In-Depth Nutrition Comparison
Compare
How are crouton and tamale different?
- Crouton is higher in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and copper; however, tamale is richer in vitamin B12.
- Daily need coverage for selenium for crouton is 57% higher.
- Crouton contains 12 times more vitamin B1 than tamale. While crouton contains 0.623mg of vitamin B1, tamale contains only 0.05mg.
- Tamale has less sodium.
Croutons, plain and Tamales (Navajo) are the varieties used 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 | +40.9% |
| Contains more CalciumCalcium | +162.1% |
| Contains more IronIron | +234.4% |
| Contains more CopperCopper | +158.7% |
| Contains more PhosphorusPhosphorus | +16.2% |
| Contains more ManganeseManganese | +187.4% |
| Contains more SeleniumSelenium | +525% |
| Contains more ZincZinc | +66.3% |
| Contains less SodiumSodium | -38.8% |
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 B1Vitamin B1 | +1146% |
| Contains more Vitamin B2Vitamin B2 | +240% |
| Contains more Vitamin B3Vitamin B3 | +242.1% |
| Contains more Vitamin B5Vitamin B5 | +109.3% |
| Contains more FolateFolate | +780% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +450% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 6µg | 57% |
| Vitamin B1 | 0.623mg | 0.05mg | 48% |
| Iron | 4.08mg | 1.22mg | 36% |
| Folate | 132µg | 15µg | 29% |
| Vitamin B3 | 5.439mg | 1.59mg | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Carbs | 73.5g | 18.12g | 18% |
| Vitamin B2 | 0.272mg | 0.08mg | 15% |
| Manganese | 0.5mg | 0.174mg | 14% |
| Calories | 407kcal | 153kcal | 13% |
| Sodium | 698mg | 427mg | 12% |
| Copper | 0.163mg | 0.063mg | 11% |
| Protein | 11.9g | 6.28g | 11% |
| Vitamin B6 | 0.026mg | 0.143mg | 9% |
| Fiber | 5.1g | 3.1g | 8% |
| Cholesterol | 0mg | 17mg | 6% |
| Zinc | 0.89mg | 1.48mg | 5% |
| Starch | 12.27g | 5% | |
| Calcium | 76mg | 29mg | 5% |
| Saturated fat | 1.51g | 2.396g | 4% |
| Vitamin B5 | 0.429mg | 0.205mg | 4% |
| Polyunsaturated fat | 1.273g | 0.688g | 4% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Phosphorus | 115mg | 99mg | 2% |
| Magnesium | 31mg | 22mg | 2% |
| Monounsaturated fat | 3.059g | 2.739g | 1% |
| Fats | 6.6g | 6.12g | 1% |
| Net carbs | 68.4g | 15.02g | N/A |
| Potassium | 124mg | 131mg | 0% |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.14mg | 0.052mg | 0% |
| Threonine | 0.337mg | 0.239mg | 0% |
| Isoleucine | 0.456mg | 0.271mg | 0% |
| Leucine | 0.832mg | 0.568mg | 0% |
| Lysine | 0.278mg | 0.427mg | 0% |
| Methionine | 0.211mg | 0.15mg | 0% |
| Phenylalanine | 0.586mg | 0.275mg | 0% |
| Valine | 0.514mg | 0.318mg | 0% |
| Histidine | 0.255mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +89.5% |
| Contains more CarbsCarbs | +305.6% |
| Contains more OtherOther | +81.2% |
| Contains more WaterWater | +1138.2% |
~equal in
Fats
~6.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37% |
| Contains more Mono. FatMonounsaturated fat | +11.7% |
| Contains more Poly. FatPolyunsaturated fat | +85% |
