Tamale vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between tamale and oats
- Tamale is higher in vitamin B12, yet oats are higher in manganese, copper, phosphorus, vitamin B1, iron, magnesium, fiber, vitamin B5, and zinc.
- Oats cover your daily manganese needs 206% more than tamale.
- The glycemic index of oats is lower.
Food varieties used in this article are Tamales (Navajo) and Oats.
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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +704.5% |
| Contains more CalciumCalcium | +86.2% |
| Contains more PotassiumPotassium | +227.5% |
| Contains more IronIron | +286.9% |
| Contains more CopperCopper | +893.7% |
| Contains more ZincZinc | +168.2% |
| Contains more PhosphorusPhosphorus | +428.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +2725.3% |
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 | +65.5% |
| Contains more Vitamin B6Vitamin B6 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1426% |
| Contains more Vitamin B2Vitamin B2 | +73.8% |
| Contains more Vitamin B5Vitamin B5 | +558% |
| Contains more FolateFolate | +273.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.174mg | 4.916mg | 206% |
| Copper | 0.063mg | 0.626mg | 63% |
| Phosphorus | 99mg | 523mg | 61% |
| Vitamin B1 | 0.05mg | 0.763mg | 59% |
| Iron | 1.22mg | 4.72mg | 44% |
| Magnesium | 22mg | 177mg | 37% |
| Fiber | 3.1g | 10.6g | 30% |
| Zinc | 1.48mg | 3.97mg | 23% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin B5 | 0.205mg | 1.349mg | 23% |
| Protein | 6.28g | 16.89g | 21% |
| Sodium | 427mg | 2mg | 18% |
| Carbs | 18.12g | 66.27g | 16% |
| Polyunsaturated fat | 0.688g | 2.535g | 12% |
| Calories | 153kcal | 389kcal | 12% |
| Selenium | 6µg | 11% | |
| Folate | 15µg | 56µg | 10% |
| Potassium | 131mg | 429mg | 9% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Saturated fat | 2.396g | 1.217g | 5% |
| Vitamin B2 | 0.08mg | 0.139mg | 5% |
| Vitamin B3 | 1.59mg | 0.961mg | 4% |
| Calcium | 29mg | 54mg | 3% |
| Vitamin B6 | 0.143mg | 0.119mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Fats | 6.12g | 6.9g | 1% |
| Monounsaturated fat | 2.739g | 2.178g | 1% |
| Net carbs | 15.02g | 55.67g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0.234mg | 0% |
| Threonine | 0.239mg | 0.575mg | 0% |
| Isoleucine | 0.271mg | 0.694mg | 0% |
| Leucine | 0.568mg | 1.284mg | 0% |
| Lysine | 0.427mg | 0.701mg | 0% |
| Methionine | 0.15mg | 0.312mg | 0% |
| Phenylalanine | 0.275mg | 0.895mg | 0% |
| Valine | 0.318mg | 0.937mg | 0% |
| Histidine | 0.196mg | 0.405mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +728.5% |
| Contains more ProteinProtein | +168.9% |
| Contains more FatsFats | +12.7% |
| Contains more CarbsCarbs | +265.7% |
| Contains more OtherOther | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25.8% |
| Contains less Sat. FatSaturated fat | -49.2% |
| Contains more Poly. FatPolyunsaturated fat | +268.5% |
