Tamale vs. Wafer — In-Depth Nutrition Comparison
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The main differences between tamale and wafer
- Tamale is richer in vitamin B12, yet wafer is richer in copper, iron, manganese, vitamin B2, vitamin B1, folate, vitamin B3, and magnesium.
- Daily need coverage for copper for wafer is 44% higher.
- Tamale contains 6 times more vitamin B12 than wafer. Tamale contains 0.54µg of vitamin B12, while wafer contains 0.09µg.
- Tamale contains less saturated fat.
- Wafer has a lower glycemic index than tamale.
Food types used in this article are Tamales (Navajo) and Cookies, chocolate wafers.
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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 ZincZinc | +35.8% |
| Contains less SodiumSodium | -26.4% |
| Contains more MagnesiumMagnesium | +140.9% |
| Contains more PotassiumPotassium | +60.3% |
| Contains more IronIron | +228.7% |
| Contains more CopperCopper | +634.9% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains more ManganeseManganese | +300% |
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 B6Vitamin B6 | +180.4% |
| Contains more Vitamin B12Vitamin B12 | +500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +306% |
| Contains more Vitamin B2Vitamin B2 | +232.5% |
| Contains more Vitamin B3Vitamin B3 | +79.7% |
| Contains more Vitamin B5Vitamin B5 | +85.9% |
| Contains more FolateFolate | +213.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1413.3% |
| Contains more FatsFats | +132% |
| Contains more CarbsCarbs | +301.2% |
| Contains more OtherOther | +44.9% |
~equal in
Protein
~6.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.5% |
| Contains more Mono. FatMonounsaturated fat | +77.6% |
| Contains more Poly. FatPolyunsaturated fat | +503.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.063mg | 0.463mg | 44% |
| Iron | 1.22mg | 4.01mg | 35% |
| Polyunsaturated fat | 0.688g | 4.153g | 23% |
| Manganese | 0.174mg | 0.696mg | 23% |
| Vitamin B12 | 0.54µg | 0.09µg | 19% |
| Carbs | 18.12g | 72.7g | 18% |
| Calories | 153kcal | 433kcal | 14% |
| Vitamin B2 | 0.08mg | 0.266mg | 14% |
| Vitamin B1 | 0.05mg | 0.203mg | 13% |
| Fats | 6.12g | 14.2g | 12% |
| Saturated fat | 2.396g | 4.241g | 8% |
| Folate | 15µg | 47µg | 8% |
| Vitamin B3 | 1.59mg | 2.858mg | 8% |
| Sodium | 427mg | 580mg | 7% |
| Vitamin B6 | 0.143mg | 0.051mg | 7% |
| Magnesium | 22mg | 53mg | 7% |
| Starch | 12.27g | 5% | |
| Phosphorus | 99mg | 132mg | 5% |
| Vitamin E | 0mg | 0.72mg | 5% |
| Monounsaturated fat | 2.739g | 4.865g | 5% |
| Cholesterol | 17mg | 2mg | 5% |
| Zinc | 1.48mg | 1.09mg | 4% |
| Vitamin B5 | 0.205mg | 0.381mg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 1.7mg | 0mg | 2% |
| Potassium | 131mg | 210mg | 2% |
| Fiber | 3.1g | 3.4g | 1% |
| Protein | 6.28g | 6.6g | 1% |
| Selenium | 6µg | 5.7µg | 1% |
| Net carbs | 15.02g | 69.3g | N/A |
| Calcium | 29mg | 31mg | 0% |
| Sugar | 0.99g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.052mg | 0.096mg | 0% |
| Threonine | 0.239mg | 0.22mg | 0% |
| Isoleucine | 0.271mg | 0.261mg | 0% |
| Leucine | 0.568mg | 0.447mg | 0% |
| Lysine | 0.427mg | 0.281mg | 0% |
| Methionine | 0.15mg | 0.105mg | 0% |
| Phenylalanine | 0.275mg | 0.308mg | 0% |
| Valine | 0.318mg | 0.323mg | 0% |
| Histidine | 0.196mg | 0.128mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
21%
Minerals Daily Need Coverage Score
30%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 15mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 36.44g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Tamale is lower in Saturated fat (difference - 1.845g)
Which food is cheaper?
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The foods are relatively equal in price ($)