Tamale vs. Buckwheat — In-Depth Nutrition Comparison
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What are the differences between tamale and buckwheat?
- Tamale is higher in vitamin B12, zinc, selenium, and iron, yet buckwheat is higher in manganese, copper, and magnesium.
- Tamale's daily need coverage for vitamin B12 is 23% more.
- The glycemic index of buckwheat is lower.
We used Tamales (Navajo) and Buckwheat groats, roasted, cooked 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 CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +52.5% |
| Contains more ZincZinc | +142.6% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more SeleniumSelenium | +172.7% |
| Contains more MagnesiumMagnesium | +131.8% |
| Contains more CopperCopper | +131.7% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +131.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +105.1% |
| Contains more Vitamin B3Vitamin B3 | +69.1% |
| Contains more Vitamin B6Vitamin B6 | +85.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 4mg | 18% |
| Manganese | 0.174mg | 0.403mg | 10% |
| Saturated fat | 2.396g | 0.134g | 10% |
| Copper | 0.063mg | 0.146mg | 9% |
| Fats | 6.12g | 0.62g | 8% |
| Zinc | 1.48mg | 0.61mg | 8% |
| Selenium | 6µg | 2.2µg | 7% |
| Magnesium | 22mg | 51mg | 7% |
| Monounsaturated fat | 2.739g | 0.188g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Protein | 6.28g | 3.38g | 6% |
| Starch | 12.27g | 5% | |
| Iron | 1.22mg | 0.8mg | 5% |
| Vitamin B6 | 0.143mg | 0.077mg | 5% |
| Phosphorus | 99mg | 70mg | 4% |
| Choline | 20.1mg | 4% | |
| Vitamin B3 | 1.59mg | 0.94mg | 4% |
| Vitamin B5 | 0.205mg | 0.359mg | 3% |
| Polyunsaturated fat | 0.688g | 0.188g | 3% |
| Calories | 153kcal | 92kcal | 3% |
| Vitamin B2 | 0.08mg | 0.039mg | 3% |
| Fiber | 3.1g | 2.7g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Calcium | 29mg | 7mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Vitamin E | 0mg | 0.09mg | 1% |
| Potassium | 131mg | 88mg | 1% |
| Carbs | 18.12g | 19.94g | 1% |
| Net carbs | 15.02g | 17.24g | N/A |
| Sugar | 0.99g | 0.9g | N/A |
| Folate | 15µg | 14µg | 0% |
| Tryptophan | 0.052mg | 0.049mg | 0% |
| Threonine | 0.239mg | 0.129mg | 0% |
| Isoleucine | 0.271mg | 0.127mg | 0% |
| Leucine | 0.568mg | 0.212mg | 0% |
| Lysine | 0.427mg | 0.172mg | 0% |
| Methionine | 0.15mg | 0.044mg | 0% |
| Phenylalanine | 0.275mg | 0.133mg | 0% |
| Valine | 0.318mg | 0.173mg | 0% |
| Histidine | 0.196mg | 0.079mg | 0% |
| Fructose | 0.17g | 0.1g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85.8% |
| Contains more FatsFats | +887.1% |
| Contains more OtherOther | +220.9% |
| Contains more WaterWater | +11.1% |
~equal in
Carbs
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1356.9% |
| Contains more Poly. FatPolyunsaturated fat | +266% |
| Contains less Sat. FatSaturated fat | -94.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +70% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0.4g
~equal in
Glucose
~0.2g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
