Grape-Nuts Cereal vs. Tamale — In-Depth Nutrition Comparison

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A recap on the differences between grape-Nuts Cereal and tamale

Grape-Nuts Cereal is higher than tamale in iron, manganese, folate, vitamin B6, phosphorus, vitamin B1, vitamin B3, fiber, copper, and magnesium.
Grape-Nuts Cereal covers your daily iron needs 335% more than tamale.
Grape-Nuts Cereal contains 23 times more folate than tamale. While grape-Nuts Cereal contains 345µg of folate, tamale contains only 15µg.

Food varieties used in this article are Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Tamales (Navajo).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Grape-Nuts Cereal

Tamale

Contains more MagnesiumMagnesium	+463.6%
Contains more PotassiumPotassium	+205.3%
Contains more IronIron	+2195.1%
Contains more CopperCopper	+439.7%
Contains more ZincZinc	+39.9%
Contains more PhosphorusPhosphorus	+371.7%
Contains more ManganeseManganese	+1759.8%
Contains more SeleniumSelenium	+51.7%

~equal in Calcium ~29mg

~equal in Sodium ~427mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Grape-Nuts Cereal

Tamale

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1200%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+442.1%
Contains more Vitamin B5Vitamin B5	+325.4%
Contains more Vitamin B6Vitamin B6	+501.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2200%

Contains more Vitamin CVitamin C	+1600%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	28mg	1.22mg	335%
Manganese	3.236mg	0.174mg	133%
Folate	345µg	15µg	83%
Vitamin B6	0.86mg	0.143mg	55%
Phosphorus	467mg	99mg	53%
Vitamin B1	0.65mg	0.05mg	50%
Vitamin B3	8.62mg	1.59mg	44%
Fiber	13g	3.1g	40%
Copper	0.34mg	0.063mg	31%
Magnesium	124mg	22mg	24%
Vitamin B12	0µg	0.54µg	23%
Carbs	80.49g	18.12g	21%
Vitamin B5	0.872mg	0.205mg	13%
Calories	361kcal	153kcal	10%
Protein	11.22g	6.28g	10%
Saturated fat	0.34g	2.396g	9%
Potassium	400mg	131mg	8%
Fats	1.81g	6.12g	7%
Cholesterol	0mg	17mg	6%
Selenium	9.1µg	6µg	6%
Choline	31.9mg		6%
Monounsaturated fat	0.21g	2.739g	6%
Zinc	2.07mg	1.48mg	5%
Starch		12.27g	5%
Vitamin E	0.62mg	0mg	4%
Vitamin B2	0.12mg	0.08mg	3%
Vitamin C	0.1mg	1.7mg	2%
Sodium	465mg	427mg	2%
Vitamin K	2µg		2%
Omega-3 (ALA)		0.029g	2%
Polyunsaturated fat	0.78g	0.688g	1%
Protein per 100 calories	3.1g	4.1g	N/A
Calories per 10 g protein	322kcal	244kcal	N/A
Weight per 100 calories	28g	65g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.4	N/A
Net carbs	67.49g	15.02g	N/A
Calcium	32mg	29mg	0%
Sugar	8.86g	0.99g	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%
Fructose		0.17g	0%