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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 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).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Tamale
Tamale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 12% 0% 163% 28% 162% 52% 198% 0% 5% 259% 17%
Tamale
Tamale
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
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 A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Grape-Nuts Cereal Tamale 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%
Protein 11.22g 6.28g 10%
Calories 361kcal 153kcal 10%
Saturated fat 0.34g 2.396g 9%
Potassium 400mg 131mg 8%
Fats 1.81g 6.12g 7%
Choline 31.9mg 6%
Cholesterol 0mg 17mg 6%
Selenium 9.1µg 6µg 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%
Sodium 465mg 427mg 2%
Vitamin K 2µg 2%
Vitamin C 0.1mg 1.7mg 2%
Polyunsaturated fat 0.78g 0.688g 1%
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%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tamale
2
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 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
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Tamale
Tamale
1
41% 47% 12%
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%

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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.