Tamale vs. Groat — In-Depth Nutrition Comparison
Compare
A recap on differences between tamale and groat
- Tamale is higher in vitamin B12, yet groat is higher in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, and vitamin B5.
- Groat covers your daily copper needs 115% more than tamale.
- The amount of sodium in groat is lower.
- The glycemic index of groat is lower.
Food varieties used in this article are Tamales (Navajo) and Buckwheat.
Infographic
Infographic link
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 CalciumCalcium | +61.1% |
| Contains more MagnesiumMagnesium | +950% |
| Contains more PotassiumPotassium | +251.1% |
| Contains more IronIron | +80.3% |
| Contains more CopperCopper | +1646% |
| Contains more ZincZinc | +62.2% |
| Contains more PhosphorusPhosphorus | +250.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +647.1% |
| Contains more SeleniumSelenium | +38.3% |
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 B1Vitamin B1 | +102% |
| Contains more Vitamin B2Vitamin B2 | +431.3% |
| Contains more Vitamin B3Vitamin B3 | +341.5% |
| Contains more Vitamin B5Vitamin B5 | +501.5% |
| Contains more Vitamin B6Vitamin B6 | +46.9% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +80% |
| Contains more WaterWater | +598.5% |
| Contains more ProteinProtein | +111% |
| Contains more CarbsCarbs | +294.6% |
| Contains more OtherOther | +52.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +163.4% |
| Contains less Sat. FatSaturated fat | -69.1% |
| Contains more Poly. FatPolyunsaturated fat | +51% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.063mg | 1.1mg | 115% |
| Magnesium | 22mg | 231mg | 50% |
| Manganese | 0.174mg | 1.3mg | 49% |
| Phosphorus | 99mg | 347mg | 35% |
| Vitamin B3 | 1.59mg | 7.02mg | 34% |
| Fiber | 3.1g | 10g | 28% |
| Vitamin B2 | 0.08mg | 0.425mg | 27% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin B5 | 0.205mg | 1.233mg | 21% |
| Sodium | 427mg | 1mg | 19% |
| Carbs | 18.12g | 71.5g | 18% |
| Protein | 6.28g | 13.25g | 14% |
| Iron | 1.22mg | 2.2mg | 12% |
| Calories | 153kcal | 343kcal | 10% |
| Potassium | 131mg | 460mg | 10% |
| Zinc | 1.48mg | 2.4mg | 8% |
| Saturated fat | 2.396g | 0.741g | 8% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B6 | 0.143mg | 0.21mg | 5% |
| Folate | 15µg | 30µg | 4% |
| Monounsaturated fat | 2.739g | 1.04g | 4% |
| Vitamin B1 | 0.05mg | 0.101mg | 4% |
| Selenium | 6µg | 8.3µg | 4% |
| Fats | 6.12g | 3.4g | 4% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Polyunsaturated fat | 0.688g | 1.039g | 2% |
| Calcium | 29mg | 18mg | 1% |
| Net carbs | 15.02g | 61.5g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0.192mg | 0% |
| Threonine | 0.239mg | 0.506mg | 0% |
| Isoleucine | 0.271mg | 0.498mg | 0% |
| Leucine | 0.568mg | 0.832mg | 0% |
| Lysine | 0.427mg | 0.672mg | 0% |
| Methionine | 0.15mg | 0.172mg | 0% |
| Phenylalanine | 0.275mg | 0.52mg | 0% |
| Valine | 0.318mg | 0.678mg | 0% |
| Histidine | 0.196mg | 0.309mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
31%
Minerals Daily Need Coverage Score
30%
109%
Comparison summary
Which food is cheaper?
Tamale is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Groat is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 426mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 1.655g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat is relatively richer in vitamins