Tamale vs. Raisin Bran Cereal — In-Depth Nutrition Comparison

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Differences between tamale and raisin Bran Cereal

Tamale contains less iron, vitamin B12, folate, selenium, vitamin B6, copper, vitamin B2, vitamin B1, zinc, and vitamin B3 than raisin Bran Cereal.
Raisin Bran Cereal's daily need coverage for iron is 175% higher.
Raisin Bran Cereal has a lower glycemic index. The glycemic index of raisin Bran Cereal is 61, while the glycemic index of tamale is 82.

The food types used in this comparison are Tamales (Navajo) and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

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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

Raisin Bran Cereal

Contains more ManganeseManganese

+∞%

Contains more MagnesiumMagnesium	+518.2%
Contains more CalciumCalcium	+13.8%
Contains more PotassiumPotassium	+316.8%
Contains more IronIron	+1150%
Contains more CopperCopper	+706.3%
Contains more ZincZinc	+329.7%
Contains more PhosphorusPhosphorus	+242.4%
Contains more SeleniumSelenium	+543.3%

~equal in Sodium ~466mg

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

Raisin Bran Cereal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1160%
Contains more Vitamin B2Vitamin B2	+800%
Contains more Vitamin B3Vitamin B3	+432.7%
Contains more Vitamin B6Vitamin B6	+494.4%
Contains more Vitamin B12Vitamin B12	+368.5%
Contains more FolateFolate	+2160%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.22mg	15.25mg	175%
Vitamin B12	0.54µg	2.53µg	83%
Folate	15µg	339µg	81%
Selenium	6µg	38.6µg	59%
Vitamin B6	0.143mg	0.85mg	54%
Copper	0.063mg	0.508mg	49%
Vitamin B2	0.08mg	0.72mg	49%
Vitamin B1	0.05mg	0.63mg	48%
Zinc	1.48mg	6.36mg	44%
Vitamin B3	1.59mg	8.47mg	43%
Phosphorus	99mg	339mg	34%
Vitamin A	0µg	253µg	28%
Fiber	3.1g	10.2g	28%
Magnesium	22mg	136mg	27%
Carbs	18.12g	80.37g	21%
Vitamin D		102IU	13%
Vitamin D		2.5µg	13%
Potassium	131mg	546mg	12%
Saturated fat	2.396g	0.424g	9%
Calories	153kcal	342kcal	9%
Manganese	0.174mg		8%
Fats	6.12g	1.87g	7%
Monounsaturated fat	2.739g	0.357g	6%
Cholesterol	17mg	0mg	6%
Starch	12.27g		5%
Vitamin B5	0.205mg		4%
Choline		24.1mg	4%
Protein	6.28g	7.63g	3%
Vitamin C	1.7mg	0mg	2%
Sodium	427mg	466mg	2%
Polyunsaturated fat	0.688g	0.908g	1%
Vitamin E	0mg	0.18mg	1%
Net carbs	15.02g	70.17g	N/A
Calcium	29mg	33mg	0%
Sugar	0.99g	33.04g	N/A
Vitamin K		0.3µg	0%
Tryptophan	0.052mg		0%
Threonine	0.239mg		0%
Isoleucine	0.271mg		0%
Leucine	0.568mg		0%
Lysine	0.427mg		0%
Methionine	0.15mg		0%
Phenylalanine	0.275mg		0%
Valine	0.318mg		0%
Histidine	0.196mg		0%
Fructose	0.17g		0%
Omega-3 - ALA	0.029g		N/A