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Tamale vs. Cream of Wheat — In-Depth Nutrition Comparison

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The main differences between tamale and cream of Wheat

  • Tamale is richer in vitamin B12, zinc, and phosphorus, yet cream of Wheat is richer in iron, vitamin A, vitamin B1, vitamin B6, and folate.
  • Daily need coverage for iron for cream of Wheat is 47% higher.
  • Cream of Wheat contains less saturated fat.
  • Cream of Wheat has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Tamale vs Cream of Wheat 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% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +266.7%
Contains more PotassiumPotassium +555%
Contains more CopperCopper +46.5%
Contains more ZincZinc +770.6%
Contains more PhosphorusPhosphorus +450%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +71.4%
Contains more CalciumCalcium +120.7%
Contains more IronIron +306.6%
Contains less SodiumSodium -76.1%

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
3
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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B2Vitamin B2 +162.5%
Contains more Vitamin B3Vitamin B3 +94.5%
Contains more Vitamin B6Vitamin B6 +116.1%
Contains more FolateFolate +313.3%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Cream of Wheat DV% diff.
Iron 1.22mg 4.96mg 47%
Vitamin A 0µg 232µg 26%
Vitamin B12 0.54µg 0µg 23%
Vitamin B1 0.05mg 0.232mg 15%
Sodium 427mg 102mg 14%
Vitamin B6 0.143mg 0.309mg 13%
Folate 15µg 62µg 12%
Zinc 1.48mg 0.17mg 12%
Phosphorus 99mg 18mg 12%
Saturated fat 2.396g 0.038g 11%
Vitamin B2 0.08mg 0.21mg 10%
Fiber 3.1g 0.6g 10%
Fats 6.12g 0.24g 9%
Protein 6.28g 1.84g 9%
Vitamin B3 1.59mg 3.093mg 9%
Manganese 0.174mg 0mg 8%
Monounsaturated fat 2.739g 0.033g 7%
Cholesterol 17mg 0mg 6%
Selenium 6µg 3.5µg 5%
Calories 153kcal 62kcal 5%
Starch 12.27g 5%
Calcium 29mg 64mg 4%
Polyunsaturated fat 0.688g 0.134g 4%
Magnesium 22mg 6mg 4%
Potassium 131mg 20mg 3%
Vitamin C 1.7mg 0mg 2%
Copper 0.063mg 0.043mg 2%
Vitamin B5 0.205mg 0.082mg 2%
Carbs 18.12g 13.08g 2%
Net carbs 15.02g 12.48g N/A
Sugar 0.99g 0.07g N/A
Vitamin E 0mg 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.052mg 0.025mg 0%
Threonine 0.239mg 0.058mg 0%
Isoleucine 0.271mg 0.08mg 0%
Leucine 0.568mg 0.139mg 0%
Lysine 0.427mg 0.047mg 0%
Methionine 0.15mg 0.034mg 0%
Phenylalanine 0.275mg 0.099mg 0%
Valine 0.318mg 0.089mg 0%
Histidine 0.196mg 0.042mg 0%
Fructose 0.17g 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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +241.3%
Contains more FatsFats +2450%
Contains more CarbsCarbs +38.5%
Contains more OtherOther +213.6%
Contains more WaterWater +23.9%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +8200%
Contains more Poly. FatPolyunsaturated fat +413.4%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
5
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
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +471.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.