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Tamale vs. Corn grits — In-Depth Nutrition Comparison

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Significant differences between tamale and corn grits

  • Tamale has more zinc, phosphorus, vitamin B6, fiber, copper, and manganese; however, corn grits is richer in iron and vitamin B1.
  • Corn grits covers your daily iron needs 69% more than tamale.
  • Corn grits contains less saturated fat.

Specific food types used in this comparison are Tamales (Navajo) and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Tamale vs Corn grits 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.
Tamale
7
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 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +385.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +1544.4%
Contains more PhosphorusPhosphorus +607.1%
Contains more ManganeseManganese +255.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +120.7%
Contains more IronIron +450%
Contains less SodiumSodium -46.8%

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
4
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% 0% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +294.2%
Contains more Vitamin B6Vitamin B6 +410.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more FolateFolate +80%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.672mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Corn grits DV% diff.
Iron 1.22mg 6.71mg 69%
Vitamin B12 0.54µg 23%
Zinc 1.48mg 0.09mg 13%
Phosphorus 99mg 14mg 12%
Selenium 6µg 11%
Saturated fat 2.396g 0.076g 11%
Fats 6.12g 0.49g 9%
Vitamin B6 0.143mg 0.028mg 9%
Sodium 427mg 227mg 9%
Protein 6.28g 1.58g 9%
Fiber 3.1g 1.1g 8%
Vitamin B1 0.05mg 0.143mg 8%
Monounsaturated fat 2.739g 0.081g 7%
Copper 0.063mg 0mg 7%
Cholesterol 17mg 6%
Manganese 0.174mg 0.049mg 5%
Vitamin B2 0.08mg 0.135mg 4%
Calories 153kcal 74kcal 4%
Calcium 29mg 64mg 4%
Magnesium 22mg 6mg 4%
Potassium 131mg 27mg 3%
Vitamin B5 0.205mg 0.052mg 3%
Folate 15µg 27µg 3%
Polyunsaturated fat 0.688g 0.191g 3%
Vitamin C 1.7mg 0mg 2%
Starch 12.27g 15.39g 1%
Vitamin B3 1.59mg 1.672mg 1%
Carbs 18.12g 15.95g 1%
Net carbs 15.02g 14.85g N/A
Sugar 0.99g 0.1g N/A
Vitamin E 0mg 0.01mg 0%
Choline 2.6mg 0%
Tryptophan 0.052mg 0.011mg 0%
Threonine 0.239mg 0.052mg 0%
Isoleucine 0.271mg 0.058mg 0%
Leucine 0.568mg 0.228mg 0%
Lysine 0.427mg 0.031mg 0%
Methionine 0.15mg 0.029mg 0%
Phenylalanine 0.275mg 0.087mg 0%
Valine 0.318mg 0.077mg 0%
Histidine 0.196mg 0.048mg 0%
Fructose 0.17g 0g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +297.5%
Contains more FatsFats +1149%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +81.6%
Contains more WaterWater +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains more Mono. FatMonounsaturated fat +3281.5%
Contains more Poly. FatPolyunsaturated fat +260.2%
Contains less Sat. FatSaturated fat -96.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
4
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
99%
Starch: 15.39 g
Sucrose: 0.1 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +300%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +25.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.