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  6. Grape-Nuts Cereal vs. Tamale

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

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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

Grape-Nuts Cereal vs Tamale 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.
Grape-Nuts Cereal
Grape-Nuts Cereal
9
:
1
Tamale
Tamale
Contains more Calcium +10.3%
Contains more Iron +2195.1%
Contains more Magnesium +463.6%
Contains more Phosphorus +371.7%
Contains more Potassium +205.3%
Contains more Zinc +39.9%
Contains more Copper +439.7%
Contains more Manganese +1759.8%
Contains more Selenium +51.7%
Equal in Calcium - 29
Equal in Sodium - 427
Grape-Nuts Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 1050% 89% 201% 36% 61% 57% 114% 423% 50%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +10.3%
Contains more Iron +2195.1%
Contains more Magnesium +463.6%
Contains more Phosphorus +371.7%
Contains more Potassium +205.3%
Contains more Zinc +39.9%
Contains more Copper +439.7%
Contains more Manganese +1759.8%
Contains more Selenium +51.7%
Equal in Calcium - 29
Equal in Sodium - 427

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.
Grape-Nuts Cereal
Grape-Nuts Cereal
10
:
2
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +442.1%
Contains more Vitamin B5 +325.4%
Contains more Vitamin B6 +501.4%
Contains more Folate +2200%
Contains more Vitamin C +1600%
Contains more Vitamin B12 +∞%
Grape-Nuts Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 1% 163% 28% 162% 53% 199% 259% 0% 5%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +442.1%
Contains more Vitamin B5 +325.4%
Contains more Vitamin B6 +501.4%
Contains more Folate +2200%
Contains more Vitamin C +1600%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
3
:
2
Tamale
Tamale
Contains more Protein +78.7%
Contains more Carbs +344.2%
Contains more Other +115.9%
Contains more Fats +238.1%
Contains more Water +1845.7%
Grape-Nuts Cereal
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more Protein +78.7%
Contains more Carbs +344.2%
Contains more Other +115.9%
Contains more Fats +238.1%
Contains more Water +1845.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape-Nuts Cereal
Grape-Nuts Cereal
2
:
1
Tamale
Tamale
Contains less Saturated Fat -85.8%
Contains more Polyunsaturated fat +13.4%
Contains more Monounsaturated Fat +1204.3%
Grape-Nuts Cereal
26% 16% 59%
Saturated Fat: 0.34 g
Monounsaturated Fat: 0.21 g
Polyunsaturated fat: 0.78 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -85.8%
Contains more Polyunsaturated fat +13.4%
Contains more Monounsaturated 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.
Grape-Nuts Cereal Tamale
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Tamale Opinion
Net carbs 67.49g 15.02g Grape-Nuts Cereal
Protein 11.22g 6.28g Grape-Nuts Cereal
Fats 1.81g 6.12g Tamale
Carbs 80.49g 18.12g Grape-Nuts Cereal
Calories 361kcal 153kcal Grape-Nuts Cereal
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 8.86g 0.99g Tamale
Fiber 13g 3.1g Grape-Nuts Cereal
Calcium 32mg 29mg Grape-Nuts Cereal
Iron 28mg 1.22mg Grape-Nuts Cereal
Magnesium 124mg 22mg Grape-Nuts Cereal
Phosphorus 467mg 99mg Grape-Nuts Cereal
Potassium 400mg 131mg Grape-Nuts Cereal
Sodium 465mg 427mg Tamale
Zinc 2.07mg 1.48mg Grape-Nuts Cereal
Copper 0.34mg 0.063mg Grape-Nuts Cereal
Manganese 3.236mg 0.174mg Grape-Nuts Cereal
Selenium 9.1µg 6µg Grape-Nuts Cereal
Vitamin A 4IU 0IU Grape-Nuts Cereal
Vitamin E 0.62mg 0mg Grape-Nuts Cereal
Vitamin C 0.1mg 1.7mg Tamale
Vitamin B1 0.65mg 0.05mg Grape-Nuts Cereal
Vitamin B2 0.12mg 0.08mg Grape-Nuts Cereal
Vitamin B3 8.62mg 1.59mg Grape-Nuts Cereal
Vitamin B5 0.872mg 0.205mg Grape-Nuts Cereal
Vitamin B6 0.86mg 0.143mg Grape-Nuts Cereal
Folate 345µg 15µg Grape-Nuts Cereal
Vitamin B12 0µg 0.54µg Tamale
Vitamin K 2µg Grape-Nuts Cereal
Tryptophan 0.052mg Tamale
Threonine 0.239mg Tamale
Isoleucine 0.271mg Tamale
Leucine 0.568mg Tamale
Lysine 0.427mg Tamale
Methionine 0.15mg Tamale
Phenylalanine 0.275mg Tamale
Valine 0.318mg Tamale
Histidine 0.196mg Tamale
Cholesterol 0mg 17mg Grape-Nuts Cereal
Saturated Fat 0.34g 2.396g Grape-Nuts Cereal
Monounsaturated Fat 0.21g 2.739g Tamale
Polyunsaturated fat 0.78g 0.688g Grape-Nuts Cereal
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape-Nuts Cereal Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
73%
Grape-Nuts Cereal
16%
Tamale
Minerals Daily Need Coverage Score
209%
Grape-Nuts Cereal
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in Saturated Fat (difference - 2.056g)
Which food is lower in glycemic index?
Grape-Nuts Cereal
Grape-Nuts Cereal is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal
Grape-Nuts Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.