Tamale vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between tamale and graham cracker
- Tamale has more vitamin B12; however, graham cracker is richer in manganese, iron, folate, vitamin B2, vitamin B1, vitamin B3, phosphorus, copper, and vitamin E.
- Graham cracker covers your daily manganese needs 37% more than tamale.
Specific food types used in this comparison are Tamales (Navajo) and Cookies, graham crackers, plain or honey (includes cinnamon).
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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 ZincZinc | +54.2% |
| Contains more MagnesiumMagnesium | +81.8% |
| Contains more CalciumCalcium | +165.5% |
| Contains more PotassiumPotassium | +29.8% |
| Contains more IronIron | +209.8% |
| Contains more CopperCopper | +169.8% |
| Contains more PhosphorusPhosphorus | +86.9% |
| Contains more ManganeseManganese | +485.6% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +430% |
| Contains more Vitamin B2Vitamin B2 | +296.3% |
| Contains more Vitamin B3Vitamin B3 | +179.2% |
| Contains more Vitamin B5Vitamin B5 | +104.9% |
| Contains more FolateFolate | +506.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +1908.8% |
| Contains more FatsFats | +73.2% |
| Contains more CarbsCarbs | +328.6% |
| Contains more OtherOther | +20.3% |
~equal in
Protein
~6.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -31.8% |
| Contains more Poly. FatPolyunsaturated fat | +683.1% |
~equal in
Monounsaturated fat
~2.509g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +279.5% |
| Contains more SucroseSucrose | +5605% |
| Contains more GlucoseGlucose | +395.2% |
| Contains more FructoseFructose | +482.4% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.174mg | 1.019mg | 37% |
| Iron | 1.22mg | 3.78mg | 32% |
| Polyunsaturated fat | 0.688g | 5.388g | 31% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Carbs | 18.12g | 77.66g | 20% |
| Folate | 15µg | 91µg | 19% |
| Vitamin B1 | 0.05mg | 0.265mg | 18% |
| Vitamin B2 | 0.08mg | 0.317mg | 18% |
| Vitamin B3 | 1.59mg | 4.439mg | 18% |
| Starch | 12.27g | 46.56g | 14% |
| Calories | 153kcal | 430kcal | 14% |
| Vitamin K | 14.3µg | 12% | |
| Copper | 0.063mg | 0.17mg | 12% |
| Phosphorus | 99mg | 185mg | 12% |
| Vitamin E | 0mg | 1.51mg | 10% |
| Fats | 6.12g | 10.6g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Calcium | 29mg | 77mg | 5% |
| Zinc | 1.48mg | 0.96mg | 5% |
| Vitamin B5 | 0.205mg | 0.42mg | 4% |
| Magnesium | 22mg | 40mg | 4% |
| Saturated fat | 2.396g | 1.633g | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Selenium | 6µg | 6.3µg | 1% |
| Fructose | 0.17g | 0.99g | 1% |
| Fiber | 3.1g | 3.4g | 1% |
| Protein | 6.28g | 6.69g | 1% |
| Vitamin B6 | 0.143mg | 0.156mg | 1% |
| Potassium | 131mg | 170mg | 1% |
| Choline | 5.9mg | 1% | |
| Monounsaturated fat | 2.739g | 2.509g | 1% |
| Sodium | 427mg | 459mg | 1% |
| Net carbs | 15.02g | 74.26g | N/A |
| Sugar | 0.99g | 24.85g | N/A |
| Trans fat | 0.055g | 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% | |
| Omega-3 - ALA | 0.029g | 0.599g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
32%
Minerals Daily Need Coverage Score
30%
60%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 23.86g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 0.763g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)