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  6. Tamale vs. Bran raw

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.

Infographic

Tamale vs Bran raw 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.
Tamale
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
Tamale
Tamale
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Bran raw 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%
Calories 153kcal 246kcal 5%
Starch 12.27g 5%
Saturated fat 2.396g 1.328g 5%
Vitamin B3 1.59mg 0.934mg 4%
Calcium 29mg 58mg 3%
Vitamin K 3.2µg 3%
Vitamin C 1.7mg 0mg 2%
Vitamin B6 0.143mg 0.165mg 2%
Fats 6.12g 7.03g 1%
Monounsaturated fat 2.739g 2.376g 1%
Protein per 100 calories 4.1g 7g N/A
Calories per 10 g protein 244kcal 142kcal N/A
Weight per 100 calories 65g 41g N/A
Unsaturated / Saturated Fat ratio 1.4 3.9 N/A
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
Tamale
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
Tamale
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +15.3%
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +302%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.