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Tamale vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between tamale and millet flour

  • Millet flour is richer than tamale in copper, selenium, manganese, iron, vitamin B1, vitamin B3, phosphorus, magnesium, and vitamin B5.
  • Daily need coverage for copper for millet flour is 52% higher.
  • Tamale contains 107 times more sodium than millet flour. Tamale contains 427mg of sodium, while millet flour contains 4mg.
  • Millet flour has a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Millet flour.

Infographic

Tamale vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +107.1%
Contains more MagnesiumMagnesium +440.9%
Contains more PotassiumPotassium +71%
Contains more IronIron +223%
Contains more CopperCopper +749.2%
Contains more ZincZinc +77.7%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +475.9%
Contains more SeleniumSelenium +445%

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
2
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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +726%
Contains more Vitamin B3Vitamin B3 +278.6%
Contains more Vitamin B5Vitamin B5 +518%
Contains more Vitamin B6Vitamin B6 +160.1%
Contains more FolateFolate +180%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.073mg
~equal in Choline ~mg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more FatsFats +44%
Contains more WaterWater +685.5%
Contains more OtherOther +14%
Contains more ProteinProtein +71.2%
Contains more CarbsCarbs +314.6%

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% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +196.4%
Contains less Sat. FatSaturated fat -77.6%
Contains more Poly. FatPolyunsaturated fat +280.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
3
92% 3%
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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +33.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +100%
Contains more StarchStarch +469.5%
Contains more GlucoseGlucose +500%
~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.
Tamale Millet flour
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Millet flour DV% diff.
Copper 0.063mg 0.535mg 52%
Selenium 6µg 32.7µg 49%
Manganese 0.174mg 1.002mg 36%
Iron 1.22mg 3.94mg 34%
Vitamin B1 0.05mg 0.413mg 30%
Vitamin B3 1.59mg 6.02mg 28%
Phosphorus 99mg 285mg 27%
Starch 12.27g 69.88g 24%
Vitamin B12 0.54µg 23%
Magnesium 22mg 119mg 23%
Vitamin B5 0.205mg 1.267mg 21%
Carbs 18.12g 75.12g 19%
Vitamin B6 0.143mg 0.372mg 18%
Sodium 427mg 4mg 18%
Polyunsaturated fat 0.688g 2.618g 13%
Calories 153kcal 382kcal 11%
Zinc 1.48mg 2.63mg 10%
Protein 6.28g 10.75g 9%
Saturated fat 2.396g 0.536g 8%
Folate 15µg 42µg 7%
Cholesterol 17mg 6%
Monounsaturated fat 2.739g 0.924g 5%
Fats 6.12g 4.25g 3%
Potassium 131mg 224mg 3%
Calcium 29mg 14mg 2%
Vitamin C 1.7mg 0mg 2%
Fiber 3.1g 3.5g 2%
Vitamin B2 0.08mg 0.073mg 1%
Vitamin K 0.8µg 1%
Vitamin E 0mg 0.11mg 1%
Net carbs 15.02g 71.62g N/A
Sugar 0.99g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.052mg 0.17mg 0%
Threonine 0.239mg 0.354mg 0%
Isoleucine 0.271mg 0.473mg 0%
Leucine 0.568mg 1.537mg 0%
Lysine 0.427mg 0.144mg 0%
Methionine 0.15mg 0.319mg 0%
Phenylalanine 0.275mg 0.675mg 0%
Valine 0.318mg 0.584mg 0%
Histidine 0.196mg 0.257mg 0%
Fructose 0.17g 0g 0%
Omega-3 - ALA 0.029g 0.044g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tamale
33%
Millet flour
Minerals Daily Need Coverage Score
30%
Tamale
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.67g)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 423mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 1.86g)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.