Graham cracker vs. Tamale — In-Depth Nutrition Comparison
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Significant differences between graham cracker and tamale
- Graham cracker has more manganese, iron, folate, vitamin B2, vitamin B1, vitamin B3, phosphorus, copper, and vitamin E; however, tamale is richer in vitamin B12.
- Graham cracker covers your daily manganese needs 37% more than tamale.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) 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 MagnesiumMagnesium | +81.8% |
| Contains more CalciumCalcium | +165.5% |
| Contains more PotassiumPotassium | +29.8% |
| Contains more IronIron | +209.8% |
| Contains more CopperCopper | +169.8% |
| Contains more PhosphorusPhosphorus | +86.9% |
| Contains more ManganeseManganese | +485.6% |
| Contains more ZincZinc | +54.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +296.3% |
| Contains more Vitamin B3Vitamin B3 | +179.2% |
| Contains more Vitamin B5Vitamin B5 | +104.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +506.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.019mg | 0.174mg | 37% |
| Iron | 3.78mg | 1.22mg | 32% |
| Polyunsaturated fat | 5.388g | 0.688g | 31% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Carbs | 77.66g | 18.12g | 20% |
| Folate | 91µg | 15µg | 19% |
| Vitamin B1 | 0.265mg | 0.05mg | 18% |
| Vitamin B2 | 0.317mg | 0.08mg | 18% |
| Vitamin B3 | 4.439mg | 1.59mg | 18% |
| Starch | 46.56g | 12.27g | 14% |
| Calories | 430kcal | 153kcal | 14% |
| Vitamin K | 14.3µg | 12% | |
| Copper | 0.17mg | 0.063mg | 12% |
| Phosphorus | 185mg | 99mg | 12% |
| Vitamin E | 1.51mg | 0mg | 10% |
| Fats | 10.6g | 6.12g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Calcium | 77mg | 29mg | 5% |
| Zinc | 0.96mg | 1.48mg | 5% |
| Vitamin B5 | 0.42mg | 0.205mg | 4% |
| Magnesium | 40mg | 22mg | 4% |
| Saturated fat | 1.633g | 2.396g | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Selenium | 6.3µg | 6µg | 1% |
| Fructose | 0.99g | 0.17g | 1% |
| Fiber | 3.4g | 3.1g | 1% |
| Protein | 6.69g | 6.28g | 1% |
| Vitamin B6 | 0.156mg | 0.143mg | 1% |
| Potassium | 170mg | 131mg | 1% |
| Choline | 5.9mg | 1% | |
| Monounsaturated fat | 2.509g | 2.739g | 1% |
| Sodium | 459mg | 427mg | 1% |
| Net carbs | 74.26g | 15.02g | N/A |
| Sugar | 24.85g | 0.99g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.029g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more FatsFats | +73.2% |
| Contains more CarbsCarbs | +328.6% |
| Contains more OtherOther | +20.3% |
| Contains more WaterWater | +1908.8% |
~equal in
Protein
~6.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 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 | -31.8% |
| Contains more Poly. FatPolyunsaturated fat | +683.1% |
~equal in
Monounsaturated fat
~2.739g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 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 | +279.5% |
| Contains more SucroseSucrose | +5605% |
| Contains more GlucoseGlucose | +395.2% |
| Contains more FructoseFructose | +482.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
