Raisin Bran Cereal vs. Tamale — In-Depth Nutrition Comparison

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Differences between raisin Bran Cereal and tamale

Tamale contains less iron, vitamin B12, folate, selenium, vitamin B6, copper, vitamin B2, vitamin B1, zinc, and vitamin B3 than raisin Bran Cereal.
Raisin Bran Cereal's daily need coverage for iron is 175% higher.
Tamale contains 23 times less folate than raisin Bran Cereal. Raisin Bran Cereal contains 339µg of folate, while tamale contains 15µg.
Raisin Bran Cereal has a lower glycemic index. The glycemic index of raisin Bran Cereal is 61, while the glycemic index of tamale is 82.

The food types used in this comparison are Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Tamales (Navajo).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Raisin Bran Cereal

Tamale

Contains more MagnesiumMagnesium	+518.2%
Contains more CalciumCalcium	+13.8%
Contains more PotassiumPotassium	+316.8%
Contains more IronIron	+1150%
Contains more CopperCopper	+706.3%
Contains more ZincZinc	+329.7%
Contains more PhosphorusPhosphorus	+242.4%
Contains more SeleniumSelenium	+543.3%

Contains more ManganeseManganese

+∞%

~equal in Sodium ~427mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Raisin Bran Cereal

Tamale

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1160%
Contains more Vitamin B2Vitamin B2	+800%
Contains more Vitamin B3Vitamin B3	+432.7%
Contains more Vitamin B6Vitamin B6	+494.4%
Contains more Vitamin B12Vitamin B12	+368.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+2160%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	15.25mg	1.22mg	175%
Vitamin B12	2.53µg	0.54µg	83%
Folate	339µg	15µg	81%
Selenium	38.6µg	6µg	59%
Vitamin B6	0.85mg	0.143mg	54%
Copper	0.508mg	0.063mg	49%
Vitamin B2	0.72mg	0.08mg	49%
Vitamin B1	0.63mg	0.05mg	48%
Zinc	6.36mg	1.48mg	44%
Vitamin B3	8.47mg	1.59mg	43%
Phosphorus	339mg	99mg	34%
Fiber	10.2g	3.1g	28%
Vitamin A	253µg	0µg	28%
Magnesium	136mg	22mg	27%
Carbs	80.37g	18.12g	21%
Vitamin D*	102 IU		13%
Vitamin D	2.5µg		13%
Potassium	546mg	131mg	12%
Calories	342kcal	153kcal	9%
Saturated fat	0.424g	2.396g	9%
Manganese		0.174mg	8%
Fats	1.87g	6.12g	7%
Cholesterol	0mg	17mg	6%
Monounsaturated fat	0.357g	2.739g	6%
Starch		12.27g	5%
Vitamin B5		0.205mg	4%
Choline	24.1mg		4%
Protein	7.63g	6.28g	3%
Vitamin C	0mg	1.7mg	2%
Sodium	466mg	427mg	2%
Omega-3 (ALA)		0.029g	2%
Vitamin E	0.18mg	0mg	1%
Polyunsaturated fat	0.908g	0.688g	1%
Protein per 100 calories	2.2g	4.1g	N/A
Calories per 10 g protein	448kcal	244kcal	N/A
Weight per 100 calories	29g	65g	N/A
Unsaturated / Saturated Fat ratio	3	1.4	N/A
Net carbs	70.17g	15.02g	N/A
Calcium	33mg	29mg	0%
Sugar	33.04g	0.99g	N/A
Vitamin K	0.3µg		0%
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%