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  6. Tamale vs. Cornmeal

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 from Cornmeal is 49% higher.
  • Cornmeal has less Sodium.

Tamales (Navajo) and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Tamale vs Cornmeal 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
2
:
6
Cornmeal
Cornmeal
Contains more Calcium +866.7%
Contains more Zinc +124.2%
Contains more Iron +257.4%
Contains more Magnesium +45.5%
Contains less Sodium -98.4%
Contains more Copper +20.6%
Contains more Selenium +75%
Equal in Phosphorus - 99
Equal in Potassium - 142
Equal in Manganese - 0.174
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +866.7%
Contains more Zinc +124.2%
Contains more Iron +257.4%
Contains more Magnesium +45.5%
Contains less Sodium -98.4%
Contains more Copper +20.6%
Contains more Selenium +75%
Equal in Phosphorus - 99
Equal in Potassium - 142
Equal in Manganese - 0.174

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
:
10
Cornmeal
Cornmeal
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1002%
Contains more Vitamin B2 +377.5%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +17.1%
Contains more Vitamin B6 +27.3%
Contains more Folate +1293.3%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1002%
Contains more Vitamin B2 +377.5%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B5 +17.1%
Contains more Vitamin B6 +27.3%
Contains more Folate +1293.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Cornmeal
Cornmeal
Contains more Fats +249.7%
Contains more Water +509.1%
Contains more Other +170.6%
Contains more Protein +13.2%
Contains more Carbs +338.5%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Fats +249.7%
Contains more Water +509.1%
Contains more Other +170.6%
Contains more Protein +13.2%
Contains more Carbs +338.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
:
2
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +602.3%
Contains less Saturated Fat -90.8%
Contains more Polyunsaturated fat +20.3%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +602.3%
Contains less Saturated Fat -90.8%
Contains more Polyunsaturated fat +20.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
1
:
3
Cornmeal
Cornmeal
Contains more Maltose +15.8%
Contains more Starch +497.4%
Contains more Sucrose +70%
Contains more Glucose +166.7%
Equal in Fructose - 0.17
Tamale
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
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Maltose +15.8%
Contains more Starch +497.4%
Contains more Sucrose +70%
Contains more Glucose +166.7%
Equal in Fructose - 0.17

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Cornmeal
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tamale Cornmeal Opinion
Net carbs 15.02g 75.55g Cornmeal
Protein 6.28g 7.11g Cornmeal
Fats 6.12g 1.75g Tamale
Carbs 18.12g 79.45g Cornmeal
Calories 153kcal 370kcal Cornmeal
Starch 12.27g 73.3g Cornmeal
Fructose 0.17g 0.17g
Sugar 0.99g 1.61g Tamale
Fiber 3.1g 3.9g Cornmeal
Calcium 29mg 3mg Tamale
Iron 1.22mg 4.36mg Cornmeal
Magnesium 22mg 32mg Cornmeal
Phosphorus 99mg 99mg
Potassium 131mg 142mg Cornmeal
Sodium 427mg 7mg Cornmeal
Zinc 1.48mg 0.66mg Tamale
Copper 0.063mg 0.076mg Cornmeal
Manganese 0.174mg 0.174mg
Selenium 6µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0mg 0.12mg Cornmeal
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 0.551mg Cornmeal
Vitamin B2 0.08mg 0.382mg Cornmeal
Vitamin B3 1.59mg 4.968mg Cornmeal
Vitamin B5 0.205mg 0.24mg Cornmeal
Vitamin B6 0.143mg 0.182mg Cornmeal
Folate 15µg 209µg Cornmeal
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg 0.038mg Tamale
Threonine 0.239mg 0.172mg Tamale
Isoleucine 0.271mg 0.242mg Tamale
Leucine 0.568mg 1.006mg Cornmeal
Lysine 0.427mg 0.105mg Tamale
Methionine 0.15mg 0.162mg Cornmeal
Phenylalanine 0.275mg 0.366mg Cornmeal
Valine 0.318mg 0.337mg Cornmeal
Histidine 0.196mg 0.172mg Tamale
Cholesterol 17mg 0mg Cornmeal
Saturated Fat 2.396g 0.22g Cornmeal
Monounsaturated Fat 2.739g 0.39g Tamale
Polyunsaturated fat 0.688g 0.828g Cornmeal
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Tamale
46%
Cornmeal
Minerals Daily Need Coverage Score
30%
Tamale
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.62g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.4)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 2.176g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.