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Tamale vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between tamale and wheat Bread

  • Tamale has more vitamin B12; however, wheat Bread has more manganese, selenium, iron, vitamin B1, vitamin B3, vitamin B2, folate, copper, and calcium.
  • Wheat Bread's daily need coverage for manganese is 52% more.
  • Tamale has a higher glycemic index than wheat Bread.

The food varieties used in the comparison are Tamales (Navajo) and Bread, wheat, toasted.

Infographic

Tamale vs Wheat Bread infographic
Infographic link

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.
Tamale
Tamale
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -29%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +469%
Contains more PotassiumPotassium +70.2%
Contains more IronIron +235.2%
Contains more CopperCopper +214.3%
Contains more PhosphorusPhosphorus +89.9%
Contains more ManganeseManganese +691.4%
Contains more SeleniumSelenium +456.7%
~equal in Zinc ~1.47mg

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.
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +377.5%
Contains more Vitamin B3Vitamin B3 +293.1%
Contains more Vitamin B5Vitamin B5 +122.4%
Contains more FolateFolate +473.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg

All nutrients comparison - raw data values

Nutrient Tamale Wheat Bread DV% diff.
Manganese 0.174mg 1.377mg 52%
Selenium 6µg 33.4µg 50%
Iron 1.22mg 4.09mg 36%
Vitamin B1 0.05mg 0.439mg 32%
Vitamin B3 1.59mg 6.25mg 29%
Vitamin B2 0.08mg 0.382mg 23%
Vitamin B12 0.54µg 0µg 23%
Folate 15µg 86µg 18%
Copper 0.063mg 0.198mg 15%
Calcium 29mg 165mg 14%
Phosphorus 99mg 188mg 13%
Carbs 18.12g 55.77g 13%
Protein 6.28g 12.96g 13%
Magnesium 22mg 59mg 9%
Sodium 427mg 601mg 8%
Calories 153kcal 313kcal 8%
Polyunsaturated fat 0.688g 1.72g 7%
Saturated fat 2.396g 0.989g 6%
Cholesterol 17mg 0mg 6%
Fiber 3.1g 4.7g 6%
Vitamin K 5.7µg 5%
Vitamin B5 0.205mg 0.456mg 5%
Starch 12.27g 5%
Monounsaturated fat 2.739g 1.019g 4%
Choline 22.1mg 4%
Potassium 131mg 223mg 3%
Fats 6.12g 4.27g 3%
Vitamin C 1.7mg 0.2mg 2%
Vitamin E 0mg 0.24mg 2%
Vitamin B6 0.143mg 0.153mg 1%
Net carbs 15.02g 51.07g N/A
Sugar 0.99g 6.42g N/A
Zinc 1.48mg 1.47mg 0%
Tryptophan 0.052mg 0.092mg 0%
Threonine 0.239mg 0.299mg 0%
Isoleucine 0.271mg 0.258mg 0%
Leucine 0.568mg 0.461mg 0%
Lysine 0.427mg 0.215mg 0%
Methionine 0.15mg 0.105mg 0%
Phenylalanine 0.275mg 0.315mg 0%
Valine 0.318mg 0.31mg 0%
Histidine 0.196mg 0.15mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +43.3%
Contains more WaterWater +181.1%
Contains more ProteinProtein +106.4%
Contains more CarbsCarbs +207.8%
Contains more OtherOther +100.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +168.8%
Contains less Sat. FatSaturated fat -58.7%
Contains more Poly. FatPolyunsaturated fat +150%

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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
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.