Tamale vs. Crackers — In-Depth Nutrition Comparison
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What are the main differences between tamale and crackers?
- Tamale is richer in vitamin B12, while crackers are higher in iron, vitamin B1, vitamin B2, phosphorus, vitamin E, folate, vitamin B3, and manganese.
- Crackers' daily need coverage for iron is 35% higher.
- Tamale is lower in saturated fat.
- Tamale has a higher glycemic index (82) than crackers (63).
We used Tamales (Navajo) and Crackers, standard snack-type, regular types in this comparison.
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 MagnesiumMagnesium | +22.2% |
| Contains more ZincZinc | +202% |
| Contains less SodiumSodium | -41.2% |
| Contains more CalciumCalcium | +313.8% |
| Contains more IronIron | +230.3% |
| Contains more CopperCopper | +65.1% |
| Contains more PhosphorusPhosphorus | +150.5% |
| Contains more ManganeseManganese | +182.2% |
| Contains more SeleniumSelenium | +11.7% |
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 B6Vitamin B6 | +127% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +732% |
| Contains more Vitamin B2Vitamin B2 | +470% |
| Contains more Vitamin B3Vitamin B3 | +173.7% |
| Contains more Vitamin B5Vitamin B5 | +103.4% |
| Contains more FolateFolate | +513.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.688g | 13.137g | 83% |
| Vitamin K | 69.3µg | 58% | |
| Iron | 1.22mg | 4.03mg | 35% |
| Fats | 6.12g | 26.43g | 31% |
| Vitamin B1 | 0.05mg | 0.416mg | 31% |
| Vitamin B2 | 0.08mg | 0.456mg | 29% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Phosphorus | 99mg | 248mg | 21% |
| Vitamin E | 0mg | 3.03mg | 20% |
| Folate | 15µg | 92µg | 19% |
| Calories | 153kcal | 510kcal | 18% |
| Vitamin B3 | 1.59mg | 4.352mg | 17% |
| Starch | 12.27g | 49.69g | 15% |
| Carbs | 18.12g | 61.3g | 14% |
| Manganese | 0.174mg | 0.491mg | 14% |
| Saturated fat | 2.396g | 5.562g | 14% |
| Sodium | 427mg | 726mg | 13% |
| Monounsaturated fat | 2.739g | 6.553g | 10% |
| Zinc | 1.48mg | 0.49mg | 9% |
| Calcium | 29mg | 120mg | 9% |
| Vitamin B6 | 0.143mg | 0.063mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Copper | 0.063mg | 0.104mg | 5% |
| Vitamin B5 | 0.205mg | 0.417mg | 4% |
| Fiber | 3.1g | 2.3g | 3% |
| Choline | 9.6mg | 2% | |
| Vitamin C | 1.7mg | 0mg | 2% |
| Protein | 6.28g | 6.64g | 1% |
| Selenium | 6µg | 6.7µg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Net carbs | 15.02g | 59g | N/A |
| Potassium | 131mg | 118mg | 0% |
| Sugar | 0.99g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.052mg | 0.084mg | 0% |
| Threonine | 0.239mg | 0.193mg | 0% |
| Isoleucine | 0.271mg | 0.246mg | 0% |
| Leucine | 0.568mg | 0.471mg | 0% |
| Lysine | 0.427mg | 0.103mg | 0% |
| Methionine | 0.15mg | 0.112mg | 0% |
| Phenylalanine | 0.275mg | 0.331mg | 0% |
| Valine | 0.318mg | 0.294mg | 0% |
| Histidine | 0.196mg | 0.145mg | 0% |
| Fructose | 0.17g | 0.29g | 0% |
| Omega-3 - ALA | 0.029g | 1.485g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2068.8% |
| Contains more FatsFats | +331.9% |
| Contains more CarbsCarbs | +238.3% |
| Contains more OtherOther | +80.4% |
~equal in
Protein
~6.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.9% |
| Contains more Mono. FatMonounsaturated fat | +139.2% |
| Contains more Poly. FatPolyunsaturated fat | +1809.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +305% |
| Contains more SucroseSucrose | +1637.5% |
| Contains more GlucoseGlucose | +123.8% |
| Contains more FructoseFructose | +70.6% |
| Contains more MaltoseMaltose | +118.2% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
