Grape-Nuts Cereal vs. Tamale — In-Depth Nutrition Comparison
Compare
A recap on 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).
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 | +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% |
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 | +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 CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +78.7% |
| Contains more CarbsCarbs | +344.2% |
| Contains more OtherOther | +115.9% |
| Contains more FatsFats | +238.1% |
| Contains more WaterWater | +1845.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.34 g
Monounsaturated Fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 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 | -85.8% |
| Contains more Poly. FatPolyunsaturated fat | +13.4% |
| Contains more Mono. FatMonounsaturated Fat | +1204.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 361kcal | 153kcal |
|
| Protein | 11.22g | 6.28g |
|
| Fats | 1.81g | 6.12g |
|
| Vitamin C | 0.1mg | 1.7mg |
|
| Net carbs | 67.49g | 15.02g |
|
| Carbs | 80.49g | 18.12g |
|
| Cholesterol | 0mg | 17mg |
|
| Magnesium | 124mg | 22mg |
|
| Calcium | 32mg | 29mg |
|
| Potassium | 400mg | 131mg |
|
| Iron | 28mg | 1.22mg |
|
| Sugar | 8.86g | 0.99g |
|
| Fiber | 13g | 3.1g |
|
| Copper | 0.34mg | 0.063mg |
|
| Zinc | 2.07mg | 1.48mg |
|
| Starch | 12.27g |
|
|
| Phosphorus | 467mg | 99mg |
|
| Sodium | 465mg | 427mg |
|
| Vitamin A | 4IU | 0IU |
|
| Vitamin E | 0.62mg | 0mg |
|
| Manganese | 3.236mg | 0.174mg |
|
| Selenium | 9.1µg | 6µg |
|
| Vitamin B1 | 0.65mg | 0.05mg |
|
| Vitamin B2 | 0.12mg | 0.08mg |
|
| Vitamin B3 | 8.62mg | 1.59mg |
|
| Vitamin B5 | 0.872mg | 0.205mg |
|
| Vitamin B6 | 0.86mg | 0.143mg |
|
| Vitamin B12 | 0µg | 0.54µg |
|
| Vitamin K | 2µg |
|
|
| Folate | 345µg | 15µg |
|
| Choline | 31.9mg |
|
|
| Saturated Fat | 0.34g | 2.396g |
|
| Monounsaturated Fat | 0.21g | 2.739g |
|
| Polyunsaturated fat | 0.78g | 0.688g |
|
| Tryptophan | 0.052mg |
|
|
| Threonine | 0.239mg |
|
|
| Isoleucine | 0.271mg |
|
|
| Leucine | 0.568mg |
|
|
| Lysine | 0.427mg |
|
|
| Methionine | 0.15mg |
|
|
| Phenylalanine | 0.275mg |
|
|
| Valine | 0.318mg |
|
|
| Histidine | 0.196mg |
|
|
| Fructose | 0.17g |
|
|
| Omega-3 - ALA | 0.029g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
69%
15%
Minerals Daily Need Coverage Score
209%
30%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Grape-Nuts Cereal is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal is lower in Saturated Fat (difference - 2.056g)
Which food is lower in glycemic index?
Grape-Nuts Cereal is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)