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Tamale vs. Granola bars — In-Depth Nutrition Comparison

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Important differences between tamale and granola bars

  • Tamale has more vitamin B12; however, granola bars have more manganese, copper, phosphorus, iron, selenium, magnesium, vitamin B1, vitamin E, and vitamin B5.
  • Granola bars' daily need coverage for manganese is 70% more.
  • Tamale has a higher glycemic index than granola bars.

The food varieties used in the comparison are Tamales (Navajo) and Snacks, granola bars, hard, plain.

Infographic

Tamale vs Granola bars 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
0
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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more MagnesiumMagnesium +340.9%
Contains more CalciumCalcium +110.3%
Contains more PotassiumPotassium +156.5%
Contains more IronIron +141.8%
Contains more CopperCopper +522.2%
Contains more ZincZinc +37.2%
Contains more PhosphorusPhosphorus +179.8%
Contains less SodiumSodium -31.1%
Contains more ManganeseManganese +921.3%
Contains more SeleniumSelenium +170%

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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Contains more Vitamin CVitamin C +88.9%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +428%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B5Vitamin B5 +296.6%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.581mg

All nutrients comparison - raw data values

Nutrient Tamale Granola bars DV% diff.
Polyunsaturated fat 0.688g 12.05g 76%
Manganese 0.174mg 1.777mg 70%
Copper 0.063mg 0.392mg 37%
Phosphorus 99mg 277mg 25%
Vitamin B12 0.54µg 0µg 23%
Iron 1.22mg 2.95mg 22%
Fats 6.12g 19.8g 21%
Selenium 6µg 16.2µg 19%
Vitamin B1 0.05mg 0.264mg 18%
Magnesium 22mg 97mg 18%
Calories 153kcal 471kcal 16%
Carbs 18.12g 64.4g 15%
Vitamin E 0mg 2.09mg 14%
Vitamin K 14.6µg 12%
Vitamin B5 0.205mg 0.813mg 12%
Fiber 3.1g 5.3g 9%
Protein 6.28g 10.1g 8%
Cholesterol 17mg 0mg 6%
Potassium 131mg 336mg 6%
Sodium 427mg 294mg 6%
Starch 12.27g 5%
Zinc 1.48mg 2.03mg 5%
Choline 22mg 4%
Monounsaturated fat 2.739g 4.38g 4%
Vitamin B6 0.143mg 0.085mg 4%
Calcium 29mg 61mg 3%
Vitamin B2 0.08mg 0.119mg 3%
Folate 15µg 23µg 2%
Vitamin C 1.7mg 0.9mg 1%
Net carbs 15.02g 59.1g N/A
Sugar 0.99g 28.57g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 1.59mg 1.581mg 0%
Saturated fat 2.396g 2.37g 0%
Tryptophan 0.052mg 0.177mg 0%
Threonine 0.239mg 0.264mg 0%
Isoleucine 0.271mg 0.352mg 0%
Leucine 0.568mg 0.724mg 0%
Lysine 0.427mg 0.4mg 0%
Methionine 0.15mg 0.177mg 0%
Phenylalanine 0.275mg 0.479mg 0%
Valine 0.318mg 0.508mg 0%
Histidine 0.196mg 0.216mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more WaterWater +1646.2%
Contains more ProteinProtein +60.8%
Contains more FatsFats +223.5%
Contains more CarbsCarbs +255.4%
Contains more OtherOther +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
0
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% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains more Mono. FatMonounsaturated fat +59.9%
Contains more Poly. FatPolyunsaturated fat +1651.5%
~equal in Saturated fat ~2.37g

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.