Tamale vs. French toast — In-Depth Nutrition Comparison

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What are the main differences between tamale and french toast?

Tamale is richer in vitamin B12 and zinc, while french toast is higher in selenium, vitamin B2, vitamin B1, vitamin A, calcium, folate, and vitamin B5.
French toast's daily need coverage for cholesterol is 33% higher.
French toast has 2 times less zinc than tamale. Tamale has 1.48mg of zinc, while french toast has 0.67mg.
Tamale is lower in cholesterol.
Tamale has a higher glycemic index (82) than french toast (67).

We used Tamales (Navajo) and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

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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

French toast

Contains more MagnesiumMagnesium	+29.4%
Contains more ZincZinc	+120.9%
Contains less SodiumSodium	-10.9%

Contains more CalciumCalcium	+244.8%
Contains more IronIron	+36.9%
Contains more PhosphorusPhosphorus	+18.2%
Contains more SeleniumSelenium	+235%

~equal in Potassium ~134mg

~equal in Copper ~0.058mg

~equal in Manganese ~0.188mg

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

French toast

Contains more Vitamin CVitamin C	+466.7%
Contains more Vitamin B6Vitamin B6	+93.2%
Contains more Vitamin B12Vitamin B12	+74.2%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+308%
Contains more Vitamin B2Vitamin B2	+301.3%
Contains more Vitamin B5Vitamin B5	+167.8%
Contains more FolateFolate	+186.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~1.628mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	17mg	116mg	33%
Selenium	6µg	20.1µg	26%
Vitamin B2	0.08mg	0.321mg	19%
Vitamin A	0µg	124µg	14%
Polyunsaturated fat	0.688g	2.594g	13%
Vitamin B1	0.05mg	0.204mg	13%
Fiber	3.1g		12%
Vitamin B12	0.54µg	0.31µg	10%
Folate	15µg	43µg	7%
Fats	6.12g	10.8g	7%
Vitamin B5	0.205mg	0.549mg	7%
Zinc	1.48mg	0.67mg	7%
Calcium	29mg	100mg	7%
Iron	1.22mg	1.67mg	6%
Vitamin B6	0.143mg	0.074mg	5%
Starch	12.27g		5%
Monounsaturated fat	2.739g	4.524g	4%
Calories	153kcal	229kcal	4%
Phosphorus	99mg	117mg	3%
Protein	6.28g	7.7g	3%
Sodium	427mg	479mg	2%
Carbs	18.12g	25g	2%
Vitamin C	1.7mg	0.3mg	2%
Manganese	0.174mg	0.188mg	1%
Copper	0.063mg	0.058mg	1%
Magnesium	22mg	17mg	1%
Saturated fat	2.396g	2.723g	1%
Net carbs	15.02g	25g	N/A
Potassium	131mg	134mg	0%
Sugar	0.99g		N/A
Vitamin B3	1.59mg	1.628mg	0%
Tryptophan	0.052mg	0.094mg	0%
Threonine	0.239mg	0.305mg	0%
Isoleucine	0.271mg	0.375mg	0%
Leucine	0.568mg	0.621mg	0%
Lysine	0.427mg	0.413mg	0%
Methionine	0.15mg	0.188mg	0%
Phenylalanine	0.275mg	0.389mg	0%
Valine	0.318mg	0.419mg	0%
Histidine	0.196mg	0.179mg	0%
Fructose	0.17g		0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.01g	N/A
Omega-3 - ALA	0.029g		N/A