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Kellogg's Corn Flakes vs. Tamale — In-Depth Nutrition Comparison

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What are the differences between kellogg's Corn Flakes and tamale?

  • Kellogg's Corn Flakes are richer than tamale in iron, vitamin B12, vitamin B6, vitamin B2, vitamin B1, vitamin B3, folate, vitamin A, vitamin C, and copper.
  • Kellogg's Corn Flakes' daily need coverage for iron is 346% more.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Tamales (Navajo) types in this article.

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Kellogg's Corn Flakes vs Tamale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
Tamale
3
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 +77.3%
Contains more PotassiumPotassium +28.2%
Contains more IronIron +2268.9%
Contains more CopperCopper +214.3%
Contains more SeleniumSelenium +38.3%
Contains more CalciumCalcium +480%
Contains more ZincZinc +48%
Contains less SodiumSodium -41.4%
~equal in Phosphorus ~99mg
~equal in Manganese ~0.174mg

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
Tamale
0
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 CVitamin C +1135.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2580%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +1025.8%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +1151.7%
Contains more Vitamin B12Vitamin B12 +825.9%
Contains more FolateFolate +2280%
Contains more CholineCholine +∞%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Tamale DV% diff.
Iron 28.9mg 1.22mg 346%
Vitamin B12 5µg 0.54µg 186%
Vitamin B6 1.79mg 0.143mg 127%
Vitamin B2 1.52mg 0.08mg 111%
Vitamin B1 1.34mg 0.05mg 108%
Vitamin B3 17.9mg 1.59mg 102%
Folate 357µg 15µg 86%
Vitamin A 490µg 0µg 54%
Carbs 84.1g 18.12g 22%
Vitamin C 21mg 1.7mg 21%
Vitamin D 143IU 18%
Vitamin D 3.6µg 18%
Copper 0.198mg 0.063mg 15%
Sodium 729mg 427mg 13%
Saturated fat 0.116g 2.396g 10%
Calories 357kcal 153kcal 10%
Fats 0.4g 6.12g 9%
Monounsaturated fat 0.067g 2.739g 7%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Selenium 8.3µg 6µg 4%
Magnesium 39mg 22mg 4%
Zinc 1mg 1.48mg 4%
Polyunsaturated fat 0.196g 0.688g 3%
Calcium 5mg 29mg 2%
Protein 7.5g 6.28g 2%
Choline 8.7mg 2%
Vitamin E 0.12mg 0mg 1%
Fiber 3.3g 3.1g 1%
Potassium 168mg 131mg 1%
Net carbs 80.8g 15.02g N/A
Sugar 9.5g 0.99g N/A
Phosphorus 102mg 99mg 0%
Manganese 0.168mg 0.174mg 0%
Vitamin B5 0.229mg 0.205mg 0%
Tryptophan 0.045mg 0.052mg 0%
Threonine 0.227mg 0.239mg 0%
Isoleucine 0.25mg 0.271mg 0%
Leucine 1.044mg 0.568mg 0%
Lysine 0.079mg 0.427mg 0%
Methionine 0.136mg 0.15mg 0%
Phenylalanine 0.374mg 0.275mg 0%
Valine 0.306mg 0.318mg 0%
Histidine 0.17mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
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 +19.4%
Contains more CarbsCarbs +364.1%
Contains more OtherOther +207.2%
Contains more FatsFats +1430%
Contains more WaterWater +1711.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 g
Tamale
2
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 -95.2%
Contains more Mono. FatMonounsaturated fat +3988.1%
Contains more Poly. FatPolyunsaturated fat +251%

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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. 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.