Tamale vs. Porridge — In-Depth Nutrition Comparison
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Significant differences between tamale and porridge
- Tamale has more vitamin B12, zinc, phosphorus, fiber, vitamin B6, manganese, and vitamin B3; however, porridge is richer in iron.
- Porridge covers your daily iron needs 32% more than tamale.
- Porridge contains less saturated fat.
- Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of porridge is 66.
Specific food types used in this comparison are Tamales (Navajo) and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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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 | +340% |
| Contains more PotassiumPotassium | +718.8% |
| Contains more CopperCopper | +57.5% |
| Contains more ZincZinc | +1038.5% |
| Contains more PhosphorusPhosphorus | +560% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more CalciumCalcium | +200% |
| Contains more IronIron | +206.6% |
| Contains less SodiumSodium | -98.6% |
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 B2Vitamin B2 | +220% |
| Contains more Vitamin B3Vitamin B3 | +205.8% |
| Contains more Vitamin B5Vitamin B5 | +188.7% |
| Contains more Vitamin B6Vitamin B6 | +1000% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin EVitamin E | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.22mg | 3.74mg | 32% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 6mg | 18% |
| Phosphorus | 99mg | 15mg | 12% |
| Zinc | 1.48mg | 0.13mg | 12% |
| Saturated fat | 2.396g | 0.033g | 11% |
| Vitamin B6 | 0.143mg | 0.013mg | 10% |
| Protein | 6.28g | 1.44g | 10% |
| Fiber | 3.1g | 0.5g | 10% |
| Fats | 6.12g | 0.21g | 9% |
| Manganese | 0.174mg | 0mg | 8% |
| Vitamin B3 | 1.59mg | 0.52mg | 7% |
| Monounsaturated fat | 2.739g | 0.028g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Calcium | 29mg | 87mg | 6% |
| Selenium | 6µg | 2.8µg | 6% |
| Calories | 153kcal | 50kcal | 5% |
| Starch | 12.27g | 5% | |
| Magnesium | 22mg | 5mg | 4% |
| Vitamin B2 | 0.08mg | 0.025mg | 4% |
| Polyunsaturated fat | 0.688g | 0.114g | 4% |
| Copper | 0.063mg | 0.04mg | 3% |
| Potassium | 131mg | 16mg | 3% |
| Carbs | 18.12g | 10.52g | 3% |
| Vitamin B5 | 0.205mg | 0.071mg | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Folate | 15µg | 12µg | 1% |
| Net carbs | 15.02g | 10.02g | N/A |
| Sugar | 0.99g | 0.03g | N/A |
| Vitamin E | 0mg | 0.02mg | 0% |
| Vitamin B1 | 0.05mg | 0.055mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.052mg | 0.02mg | 0% |
| Threonine | 0.239mg | 0.045mg | 0% |
| Isoleucine | 0.271mg | 0.063mg | 0% |
| Leucine | 0.568mg | 0.11mg | 0% |
| Lysine | 0.427mg | 0.037mg | 0% |
| Methionine | 0.15mg | 0.027mg | 0% |
| Phenylalanine | 0.275mg | 0.078mg | 0% |
| Valine | 0.318mg | 0.07mg | 0% |
| Histidine | 0.196mg | 0.033mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +336.1% |
| Contains more FatsFats | +2814.3% |
| Contains more CarbsCarbs | +72.2% |
| Contains more OtherOther | +527.3% |
| Contains more WaterWater | +28.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9682.1% |
| Contains more Poly. FatPolyunsaturated fat | +503.5% |
| Contains less Sat. FatSaturated fat | -98.6% |
