Tamale vs. Bran raw — In-Depth Nutrition Comparison
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Significant differences between tamale and bran raw
- Tamale has more vitamin B12; however, bran raw is richer in manganese, vitamin B1, phosphorus, selenium, iron, magnesium, fiber, copper, and vitamin B5.
- Bran raw covers your daily manganese needs 237% more than tamale.
- Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of bran raw is 56.
Specific food types used in this comparison are Tamales (Navajo) and Oat bran, raw.
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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 MagnesiumMagnesium | +968.2% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +332.1% |
| Contains more IronIron | +343.4% |
| Contains more CopperCopper | +539.7% |
| Contains more ZincZinc | +110.1% |
| Contains more PhosphorusPhosphorus | +641.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +3135.6% |
| Contains more SeleniumSelenium | +653.3% |
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 B3Vitamin B3 | +70.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2240% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B5Vitamin B5 | +628.8% |
| Contains more Vitamin B6Vitamin B6 | +15.4% |
| Contains more FolateFolate | +246.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.174mg | 5.63mg | 237% |
| Vitamin B1 | 0.05mg | 1.17mg | 93% |
| Phosphorus | 99mg | 734mg | 91% |
| Selenium | 6µg | 45.2µg | 71% |
| Iron | 1.22mg | 5.41mg | 52% |
| Magnesium | 22mg | 235mg | 51% |
| Fiber | 3.1g | 15.4g | 49% |
| Copper | 0.063mg | 0.403mg | 38% |
| Vitamin B5 | 0.205mg | 1.494mg | 26% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Protein | 6.28g | 17.3g | 22% |
| Sodium | 427mg | 4mg | 18% |
| Carbs | 18.12g | 66.22g | 16% |
| Zinc | 1.48mg | 3.11mg | 15% |
| Polyunsaturated fat | 0.688g | 2.766g | 14% |
| Potassium | 131mg | 566mg | 13% |
| Vitamin B2 | 0.08mg | 0.22mg | 11% |
| Folate | 15µg | 52µg | 9% |
| Vitamin E | 0mg | 1.01mg | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Choline | 32.2mg | 6% | |
| Saturated fat | 2.396g | 1.328g | 5% |
| Calories | 153kcal | 246kcal | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B3 | 1.59mg | 0.934mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 29mg | 58mg | 3% |
| Vitamin B6 | 0.143mg | 0.165mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Monounsaturated fat | 2.739g | 2.376g | 1% |
| Fats | 6.12g | 7.03g | 1% |
| Net carbs | 15.02g | 50.82g | N/A |
| Sugar | 0.99g | 1.45g | N/A |
| Tryptophan | 0.052mg | 0.335mg | 0% |
| Threonine | 0.239mg | 0.502mg | 0% |
| Isoleucine | 0.271mg | 0.668mg | 0% |
| Leucine | 0.568mg | 1.374mg | 0% |
| Lysine | 0.427mg | 0.76mg | 0% |
| Methionine | 0.15mg | 0.335mg | 0% |
| Phenylalanine | 0.275mg | 0.908mg | 0% |
| Valine | 0.318mg | 0.964mg | 0% |
| Histidine | 0.196mg | 0.41mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +939.7% |
| Contains more ProteinProtein | +175.5% |
| Contains more FatsFats | +14.9% |
| Contains more CarbsCarbs | +265.5% |
| Contains more OtherOther | +110.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +15.3% |
| Contains less Sat. FatSaturated fat | -44.6% |
| Contains more Poly. FatPolyunsaturated fat | +302% |