Tamale vs. Cornmeal — In-Depth Nutrition Comparison
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How are tamale and cornmeal different?
- Tamale is higher in vitamin B12 and zinc; however, cornmeal is richer in folate, vitamin B1, iron, vitamin B2, vitamin B3, and selenium.
- Daily need coverage for folate for cornmeal is 49% higher.
- Cornmeal has less sodium.
- Cornmeal has a lower glycemic index (68) than tamale (82).
Tamales (Navajo) and Cornmeal, degermed, enriched, yellow are the varieties used in this article.
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.
| Contains more CalciumCalcium | +866.7% |
| Contains more ZincZinc | +124.2% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more IronIron | +257.4% |
| Contains more CopperCopper | +20.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more SeleniumSelenium | +75% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1002% |
| Contains more Vitamin B2Vitamin B2 | +377.5% |
| Contains more Vitamin B3Vitamin B3 | +212.5% |
| Contains more Vitamin B5Vitamin B5 | +17.1% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more FolateFolate | +1293.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 15µg | 209µg | 49% |
| Vitamin B1 | 0.05mg | 0.551mg | 42% |
| Iron | 1.22mg | 4.36mg | 39% |
| Starch | 12.27g | 73.3g | 25% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin B2 | 0.08mg | 0.382mg | 23% |
| Vitamin B3 | 1.59mg | 4.968mg | 21% |
| Carbs | 18.12g | 79.45g | 20% |
| Sodium | 427mg | 7mg | 18% |
| Calories | 153kcal | 370kcal | 11% |
| Saturated fat | 2.396g | 0.22g | 10% |
| Selenium | 6µg | 10.5µg | 8% |
| Fats | 6.12g | 1.75g | 7% |
| Zinc | 1.48mg | 0.66mg | 7% |
| Monounsaturated fat | 2.739g | 0.39g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Fiber | 3.1g | 3.9g | 3% |
| Calcium | 29mg | 3mg | 3% |
| Vitamin B6 | 0.143mg | 0.182mg | 3% |
| Protein | 6.28g | 7.11g | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Choline | 8.6mg | 2% | |
| Magnesium | 22mg | 32mg | 2% |
| Vitamin A | 0µg | 11µg | 1% |
| Vitamin B5 | 0.205mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.688g | 0.828g | 1% |
| Copper | 0.063mg | 0.076mg | 1% |
| Vitamin E | 0mg | 0.12mg | 1% |
| Net carbs | 15.02g | 75.55g | N/A |
| Potassium | 131mg | 142mg | 0% |
| Sugar | 0.99g | 1.61g | N/A |
| Phosphorus | 99mg | 99mg | 0% |
| Manganese | 0.174mg | 0.174mg | 0% |
| Tryptophan | 0.052mg | 0.038mg | 0% |
| Threonine | 0.239mg | 0.172mg | 0% |
| Isoleucine | 0.271mg | 0.242mg | 0% |
| Leucine | 0.568mg | 1.006mg | 0% |
| Lysine | 0.427mg | 0.105mg | 0% |
| Methionine | 0.15mg | 0.162mg | 0% |
| Phenylalanine | 0.275mg | 0.366mg | 0% |
| Valine | 0.318mg | 0.337mg | 0% |
| Histidine | 0.196mg | 0.172mg | 0% |
| Fructose | 0.17g | 0.17g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +249.7% |
| Contains more WaterWater | +509.1% |
| Contains more OtherOther | +170.6% |
| Contains more ProteinProtein | +13.2% |
| Contains more CarbsCarbs | +338.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +602.3% |
| Contains less Sat. FatSaturated fat | -90.8% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more MaltoseMaltose | +15.8% |
| Contains more StarchStarch | +497.4% |
| Contains more SucroseSucrose | +70% |
| Contains more GlucoseGlucose | +166.7% |
~equal in
Fructose
~0.17g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
