Spelt vs. Tamale — In-Depth Nutrition Comparison
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What are the differences between spelt and tamale?
- Spelt is higher in manganese, copper, phosphorus, iron, vitamin B3, fiber, magnesium, and vitamin B1, yet tamale is higher in vitamin B12.
- Spelt's daily need coverage for manganese is 122% more.
- Spelt has 8 times more copper than tamale. While spelt has 0.511mg of copper, tamale has only 0.063mg.
- The amount of sodium in spelt is lower.
- The glycemic index of spelt is lower.
We used Spelt, uncooked and Tamales (Navajo) types in this article.
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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 | +518.2% |
| Contains more PotassiumPotassium | +196.2% |
| Contains more IronIron | +263.9% |
| Contains more CopperCopper | +711.1% |
| Contains more ZincZinc | +121.6% |
| Contains more PhosphorusPhosphorus | +305.1% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +1614.4% |
| Contains more SeleniumSelenium | +95% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +628% |
| Contains more Vitamin B2Vitamin B2 | +41.3% |
| Contains more Vitamin B3Vitamin B3 | +330.4% |
| Contains more Vitamin B5Vitamin B5 | +421% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.174mg | 122% |
| Copper | 0.511mg | 0.063mg | 50% |
| Phosphorus | 401mg | 99mg | 43% |
| Iron | 4.44mg | 1.22mg | 40% |
| Vitamin B3 | 6.843mg | 1.59mg | 33% |
| Fiber | 10.7g | 3.1g | 30% |
| Magnesium | 136mg | 22mg | 27% |
| Vitamin B1 | 0.364mg | 0.05mg | 26% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 8mg | 427mg | 18% |
| Carbs | 70.19g | 18.12g | 17% |
| Vitamin B5 | 1.068mg | 0.205mg | 17% |
| Starch | 53.92g | 12.27g | 17% |
| Protein | 14.57g | 6.28g | 17% |
| Zinc | 3.28mg | 1.48mg | 16% |
| Selenium | 11.7µg | 6µg | 10% |
| Saturated fat | 0.406g | 2.396g | 9% |
| Calories | 338kcal | 153kcal | 9% |
| Potassium | 388mg | 131mg | 8% |
| Folate | 45µg | 15µg | 8% |
| Vitamin B6 | 0.23mg | 0.143mg | 7% |
| Monounsaturated fat | 0.445g | 2.739g | 6% |
| Fats | 2.43g | 6.12g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin E | 0.79mg | 0mg | 5% |
| Polyunsaturated fat | 1.258g | 0.688g | 4% |
| Vitamin K | 3.6µg | 3% | |
| Vitamin B2 | 0.113mg | 0.08mg | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Net carbs | 59.49g | 15.02g | N/A |
| Calcium | 27mg | 29mg | 0% |
| Sugar | 6.82g | 0.99g | N/A |
| Tryptophan | 0.132mg | 0.052mg | 0% |
| Threonine | 0.443mg | 0.239mg | 0% |
| Isoleucine | 0.552mg | 0.271mg | 0% |
| Leucine | 1.07mg | 0.568mg | 0% |
| Lysine | 0.409mg | 0.427mg | 0% |
| Methionine | 0.258mg | 0.15mg | 0% |
| Phenylalanine | 0.737mg | 0.275mg | 0% |
| Valine | 0.681mg | 0.318mg | 0% |
| Histidine | 0.36mg | 0.196mg | 0% |
| Fructose | 0.24g | 0.17g | 0% |
| Omega-3 - ALA | 0.065g | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +132% |
| Contains more CarbsCarbs | +287.4% |
| Contains more OtherOther | +29.7% |
| Contains more FatsFats | +151.9% |
| Contains more WaterWater | +518% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.1% |
| Contains more Poly. FatPolyunsaturated fat | +82.8% |
| Contains more Mono. FatMonounsaturated fat | +515.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +339.4% |
| Contains more SucroseSucrose | +47.5% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +41.2% |
| Contains more MaltoseMaltose | +2240.9% |
~equal in
Lactose
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~equal in
Galactose
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