Tamale vs. Rye — In-Depth Nutrition Comparison
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How are tamale and rye different?
- Tamale is higher in vitamin B12; however, rye is richer in manganese, fiber, copper, phosphorus, vitamin B5, vitamin B1, magnesium, and iron.
- Daily need coverage for manganese for rye is 104% higher.
- Rye has less sodium.
- Rye has a lower glycemic index (34) than tamale (82).
Tamales (Navajo) and Rye grain are the varieties used in this article.
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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 CalciumCalcium | +20.8% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more PotassiumPotassium | +289.3% |
| Contains more IronIron | +115.6% |
| Contains more CopperCopper | +482.5% |
| Contains more ZincZinc | +79.1% |
| Contains more PhosphorusPhosphorus | +235.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1381% |
| Contains more SeleniumSelenium | +131.7% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +532% |
| Contains more Vitamin B2Vitamin B2 | +213.8% |
| Contains more Vitamin B3Vitamin B3 | +168.6% |
| Contains more Vitamin B5Vitamin B5 | +610.2% |
| Contains more Vitamin B6Vitamin B6 | +105.6% |
| Contains more FolateFolate | +153.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.174mg | 2.577mg | 104% |
| Fiber | 3.1g | 15.1g | 48% |
| Copper | 0.063mg | 0.367mg | 34% |
| Phosphorus | 99mg | 332mg | 33% |
| Vitamin B5 | 0.205mg | 1.456mg | 25% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin B1 | 0.05mg | 0.316mg | 22% |
| Magnesium | 22mg | 110mg | 21% |
| Carbs | 18.12g | 75.86g | 19% |
| Sodium | 427mg | 2mg | 18% |
| Iron | 1.22mg | 2.63mg | 18% |
| Vitamin B3 | 1.59mg | 4.27mg | 17% |
| Selenium | 6µg | 13.9µg | 14% |
| Vitamin B2 | 0.08mg | 0.251mg | 13% |
| Vitamin B6 | 0.143mg | 0.294mg | 12% |
| Zinc | 1.48mg | 2.65mg | 11% |
| Potassium | 131mg | 510mg | 11% |
| Saturated fat | 2.396g | 0.197g | 10% |
| Calories | 153kcal | 338kcal | 9% |
| Protein | 6.28g | 10.34g | 8% |
| Fats | 6.12g | 1.63g | 7% |
| Vitamin E | 0mg | 0.85mg | 6% |
| Folate | 15µg | 38µg | 6% |
| Choline | 30.4mg | 6% | |
| Monounsaturated fat | 2.739g | 0.208g | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Vitamin K | 5.9µg | 5% | |
| Starch | 12.27g | 5% | |
| Vitamin C | 1.7mg | 0mg | 2% |
| Calcium | 29mg | 24mg | 1% |
| Polyunsaturated fat | 0.688g | 0.767g | 1% |
| Net carbs | 15.02g | 60.76g | N/A |
| Sugar | 0.99g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.052mg | 0.108mg | 0% |
| Threonine | 0.239mg | 0.289mg | 0% |
| Isoleucine | 0.271mg | 0.208mg | 0% |
| Leucine | 0.568mg | 0.563mg | 0% |
| Lysine | 0.427mg | 0.286mg | 0% |
| Methionine | 0.15mg | 0.153mg | 0% |
| Phenylalanine | 0.275mg | 0.435mg | 0% |
| Valine | 0.318mg | 0.317mg | 0% |
| Histidine | 0.196mg | 0.189mg | 0% |
| Fructose | 0.17g | 0.11g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +275.5% |
| Contains more WaterWater | +542.5% |
| Contains more ProteinProtein | +64.6% |
| Contains more CarbsCarbs | +318.7% |
| Contains more OtherOther | +13.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1216.8% |
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Poly. FatPolyunsaturated fat | +11.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +31.3% |
| Contains more FructoseFructose | +54.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +77.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
