Tamale vs. Waffle — In-Depth Nutrition Comparison
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The main differences between tamale and waffle
- Tamale is richer in vitamin B12 and zinc, yet waffle is richer in selenium, calcium, vitamin B2, vitamin B1, iron, phosphorus, and folate.
- Daily need coverage for selenium for waffle is 73% higher.
- Tamale contains 2 times more zinc than waffle. Tamale contains 1.48mg of zinc, while waffle contains 0.68mg.
- Tamale contains less cholesterol.
Food types used in this article are Tamales (Navajo) and Waffles, plain, prepared from recipe.
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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 | +15.8% |
| Contains more ZincZinc | +117.6% |
| Contains less SodiumSodium | -16.4% |
| Contains more CalciumCalcium | +779.3% |
| Contains more PotassiumPotassium | +21.4% |
| Contains more IronIron | +89.3% |
| Contains more PhosphorusPhosphorus | +91.9% |
| Contains more ManganeseManganese | +52.3% |
| Contains more SeleniumSelenium | +670% |
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 | +325% |
| Contains more Vitamin B6Vitamin B6 | +155.4% |
| Contains more Vitamin B12Vitamin B12 | +116% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +426% |
| Contains more Vitamin B2Vitamin B2 | +333.8% |
| Contains more Vitamin B3Vitamin B3 | +30.4% |
| Contains more Vitamin B5Vitamin B5 | +136.6% |
| Contains more FolateFolate | +206.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 6µg | 46.2µg | 73% |
| Polyunsaturated fat | 0.688g | 6.785g | 41% |
| Calcium | 29mg | 255mg | 23% |
| Vitamin B2 | 0.08mg | 0.347mg | 21% |
| Vitamin B1 | 0.05mg | 0.263mg | 18% |
| Cholesterol | 17mg | 69mg | 17% |
| Iron | 1.22mg | 2.31mg | 14% |
| Phosphorus | 99mg | 190mg | 13% |
| Fats | 6.12g | 14.1g | 12% |
| Vitamin B12 | 0.54µg | 0.25µg | 12% |
| Fiber | 3.1g | 12% | |
| Folate | 15µg | 46µg | 8% |
| Vitamin B6 | 0.143mg | 0.056mg | 7% |
| Vitamin A | 0µg | 65µg | 7% |
| Calories | 153kcal | 291kcal | 7% |
| Zinc | 1.48mg | 0.68mg | 7% |
| Vitamin B5 | 0.205mg | 0.485mg | 6% |
| Starch | 12.27g | 5% | |
| Carbs | 18.12g | 32.9g | 5% |
| Sodium | 427mg | 511mg | 4% |
| Manganese | 0.174mg | 0.265mg | 4% |
| Protein | 6.28g | 7.9g | 3% |
| Vitamin B3 | 1.59mg | 2.073mg | 3% |
| Saturated fat | 2.396g | 2.866g | 2% |
| Monounsaturated fat | 2.739g | 3.521g | 2% |
| Magnesium | 22mg | 19mg | 1% |
| Potassium | 131mg | 159mg | 1% |
| Vitamin C | 1.7mg | 0.4mg | 1% |
| Net carbs | 15.02g | 32.9g | N/A |
| Sugar | 0.99g | N/A | |
| Copper | 0.063mg | 0.062mg | 0% |
| Tryptophan | 0.052mg | 0.099mg | 0% |
| Threonine | 0.239mg | 0.289mg | 0% |
| Isoleucine | 0.271mg | 0.362mg | 0% |
| Leucine | 0.568mg | 0.63mg | 0% |
| Lysine | 0.427mg | 0.384mg | 0% |
| Methionine | 0.15mg | 0.179mg | 0% |
| Phenylalanine | 0.275mg | 0.395mg | 0% |
| Valine | 0.318mg | 0.409mg | 0% |
| Histidine | 0.196mg | 0.187mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +62.1% |
| Contains more ProteinProtein | +25.8% |
| Contains more FatsFats | +130.4% |
| Contains more CarbsCarbs | +81.6% |
| Contains more OtherOther | +124.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.4% |
| Contains more Mono. FatMonounsaturated fat | +28.6% |
| Contains more Poly. FatPolyunsaturated fat | +886.2% |
