Groat vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between groat and tamale
- Groat is higher in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, and vitamin B5, yet tamale is higher in vitamin B12.
- Groat covers your daily copper needs 115% more than tamale.
- Groat contains 11 times more magnesium than tamale. While groat contains 231mg of magnesium, tamale contains only 22mg.
- The amount of sodium in groat is lower.
- The glycemic index of groat is lower.
Food varieties used in this article are Buckwheat 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 | +950% |
| Contains more PotassiumPotassium | +251.1% |
| Contains more IronIron | +80.3% |
| Contains more CopperCopper | +1646% |
| Contains more ZincZinc | +62.2% |
| Contains more PhosphorusPhosphorus | +250.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +647.1% |
| Contains more SeleniumSelenium | +38.3% |
| Contains more CalciumCalcium | +61.1% |
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 B1Vitamin B1 | +102% |
| Contains more Vitamin B2Vitamin B2 | +431.3% |
| Contains more Vitamin B3Vitamin B3 | +341.5% |
| Contains more Vitamin B5Vitamin B5 | +501.5% |
| Contains more Vitamin B6Vitamin B6 | +46.9% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.063mg | 115% |
| Magnesium | 231mg | 22mg | 50% |
| Manganese | 1.3mg | 0.174mg | 49% |
| Phosphorus | 347mg | 99mg | 35% |
| Vitamin B3 | 7.02mg | 1.59mg | 34% |
| Fiber | 10g | 3.1g | 28% |
| Vitamin B2 | 0.425mg | 0.08mg | 27% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B5 | 1.233mg | 0.205mg | 21% |
| Sodium | 1mg | 427mg | 19% |
| Carbs | 71.5g | 18.12g | 18% |
| Protein | 13.25g | 6.28g | 14% |
| Iron | 2.2mg | 1.22mg | 12% |
| Calories | 343kcal | 153kcal | 10% |
| Potassium | 460mg | 131mg | 10% |
| Zinc | 2.4mg | 1.48mg | 8% |
| Saturated fat | 0.741g | 2.396g | 8% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B6 | 0.21mg | 0.143mg | 5% |
| Folate | 30µg | 15µg | 4% |
| Monounsaturated fat | 1.04g | 2.739g | 4% |
| Vitamin B1 | 0.101mg | 0.05mg | 4% |
| Selenium | 8.3µg | 6µg | 4% |
| Fats | 3.4g | 6.12g | 4% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Polyunsaturated fat | 1.039g | 0.688g | 2% |
| Calcium | 18mg | 29mg | 1% |
| Net carbs | 61.5g | 15.02g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.192mg | 0.052mg | 0% |
| Threonine | 0.506mg | 0.239mg | 0% |
| Isoleucine | 0.498mg | 0.271mg | 0% |
| Leucine | 0.832mg | 0.568mg | 0% |
| Lysine | 0.672mg | 0.427mg | 0% |
| Methionine | 0.172mg | 0.15mg | 0% |
| Phenylalanine | 0.52mg | 0.275mg | 0% |
| Valine | 0.678mg | 0.318mg | 0% |
| Histidine | 0.309mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +111% |
| Contains more CarbsCarbs | +294.6% |
| Contains more OtherOther | +52.2% |
| Contains more FatsFats | +80% |
| Contains more WaterWater | +598.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.1% |
| Contains more Poly. FatPolyunsaturated fat | +51% |
| Contains more Mono. FatMonounsaturated fat | +163.4% |
