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Tamale vs. Golden Grahams Cereal — In-Depth Nutrition Comparison

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Important differences between tamale and golden Grahams Cereal

  • Tamale has less vitamin B12, iron, vitamin B6, vitamin B2, zinc, vitamin B1, vitamin B3, folate, manganese, and vitamin A.
  • Golden Grahams Cereal's daily need coverage for vitamin B12 is 178% more.

The food varieties used in the comparison are Tamales (Navajo) and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.

Infographic

Tamale vs Golden Grahams Cereal 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
1
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 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Contains less SodiumSodium -44.7%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +1013.8%
Contains more PotassiumPotassium +57.3%
Contains more IronIron +1088.5%
Contains more CopperCopper +227%
Contains more ZincZinc +717.6%
Contains more PhosphorusPhosphorus +30.3%
Contains more ManganeseManganese +962.1%
~equal in Selenium ~5.6µg

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
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 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 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
Contains more Vitamin CVitamin C +1041.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2300%
Contains more Vitamin B2Vitamin B2 +1650%
Contains more Vitamin B3Vitamin B3 +912.6%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin B6Vitamin B6 +1028%
Contains more Vitamin B12Vitamin B12 +788.9%
Contains more FolateFolate +2053.3%

All nutrients comparison - raw data values

Nutrient Tamale Golden Grahams Cereal DV% diff.
Vitamin B12 0.54µg 4.8µg 178%
Iron 1.22mg 14.5mg 166%
Vitamin B6 0.143mg 1.613mg 113%
Vitamin B2 0.08mg 1.4mg 102%
Zinc 1.48mg 12.1mg 97%
Vitamin B1 0.05mg 1.2mg 96%
Vitamin B3 1.59mg 16.1mg 91%
Folate 15µg 323µg 77%
Manganese 0.174mg 1.848mg 73%
Vitamin A 0µg 472µg 52%
Calcium 29mg 323mg 29%
Carbs 18.12g 85.1g 22%
Vitamin C 1.7mg 19.4mg 20%
Vitamin D 129IU 16%
Vitamin D 3.2µg 16%
Copper 0.063mg 0.206mg 16%
Sodium 427mg 772mg 15%
Calories 153kcal 374kcal 11%
Fiber 3.1g 5.6g 10%
Saturated fat 2.396g 0.4g 9%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Phosphorus 99mg 129mg 4%
Vitamin E 0mg 0.64mg 4%
Fats 6.12g 3.2g 4%
Choline 15.2mg 3%
Monounsaturated fat 2.739g 1.6g 3%
Vitamin B5 0.205mg 0.338mg 3%
Protein 6.28g 5.3g 2%
Potassium 131mg 206mg 2%
Polyunsaturated fat 0.688g 1g 2%
Vitamin K 2µg 2%
Selenium 6µg 5.6µg 1%
Magnesium 22mg 26mg 1%
Net carbs 15.02g 79.5g N/A
Sugar 0.99g 35g N/A
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
Contains more ProteinProtein +18.5%
Contains more FatsFats +91.3%
Contains more WaterWater +2995.5%
Contains more CarbsCarbs +369.6%
Contains more OtherOther +204.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Mono. FatMonounsaturated fat +71.2%
Contains less Sat. FatSaturated fat -83.3%
Contains more Poly. FatPolyunsaturated fat +45.3%

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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

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.