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  6. Millet raw vs. Tamale

Millet raw vs. Tamale — In-Depth Nutrition Comparison

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How are millet raw and tamale different?

  • Millet raw is richer in copper, manganese, vitamin B1, phosphorus, iron, magnesium, fiber, vitamin B3, and vitamin B6, while tamale is higher in vitamin B12.
  • Millet raw covers your daily need for copper, 76% more than tamale.
  • Millet raw contains 9 times more manganese than tamale. Millet raw contains 1.632mg of manganese, while tamale contains 0.174mg.
  • Tamale has a higher glycemic index (82) than millet raw (71).

Millet, raw and Tamales (Navajo) types were used in this article.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Tamale
Tamale
2
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 +418.2%
Contains more PotassiumPotassium +48.9%
Contains more IronIron +146.7%
Contains more CopperCopper +1090.5%
Contains more ZincZinc +13.5%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +837.9%
Contains more CalciumCalcium +262.5%
Contains more SeleniumSelenium +122.2%

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 +742%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +196.9%
Contains more Vitamin B5Vitamin B5 +313.7%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +466.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Tamale DV% diff.
Copper 0.75mg 0.063mg 76%
Manganese 1.632mg 0.174mg 63%
Vitamin B1 0.421mg 0.05mg 31%
Phosphorus 285mg 99mg 27%
Vitamin B12 0µg 0.54µg 23%
Magnesium 114mg 22mg 22%
Iron 3.01mg 1.22mg 22%
Fiber 8.5g 3.1g 22%
Vitamin B3 4.72mg 1.59mg 20%
Vitamin B6 0.384mg 0.143mg 19%
Folate 85µg 15µg 18%
Carbs 72.85g 18.12g 18%
Sodium 5mg 427mg 18%
Vitamin B2 0.29mg 0.08mg 16%
Vitamin B5 0.848mg 0.205mg 13%
Calories 378kcal 153kcal 11%
Polyunsaturated fat 2.134g 0.688g 10%
Protein 11.02g 6.28g 9%
Saturated fat 0.723g 2.396g 8%
Cholesterol 0mg 17mg 6%
Selenium 2.7µg 6µg 6%
Monounsaturated fat 0.773g 2.739g 5%
Starch 12.27g 5%
Fats 4.22g 6.12g 3%
Calcium 8mg 29mg 2%
Potassium 195mg 131mg 2%
Vitamin C 0mg 1.7mg 2%
Zinc 1.68mg 1.48mg 2%
Vitamin K 0.9µg 1%
Net carbs 64.35g 15.02g N/A
Sugar 0.99g N/A
Vitamin E 0.05mg 0mg 0%
Tryptophan 0.119mg 0.052mg 0%
Threonine 0.353mg 0.239mg 0%
Isoleucine 0.465mg 0.271mg 0%
Leucine 1.4mg 0.568mg 0%
Lysine 0.212mg 0.427mg 0%
Methionine 0.221mg 0.15mg 0%
Phenylalanine 0.58mg 0.275mg 0%
Valine 0.578mg 0.318mg 0%
Histidine 0.236mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +75.5%
Contains more CarbsCarbs +302%
Contains more OtherOther +134.8%
Contains more FatsFats +45%
Contains more WaterWater +685.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -69.8%
Contains more Poly. FatPolyunsaturated fat +210.2%
Contains more Mono. FatMonounsaturated fat +254.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.