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Tamale vs. Wheat gluten — In-Depth Nutrition Comparison

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How are tamale and wheat gluten different?

  • Tamale is higher in vitamin B12, vitamin B6, and fiber; however, wheat gluten is richer in selenium, iron, phosphorus, copper, and calcium.
  • Daily need coverage for selenium for wheat gluten is 61% higher.
  • Wheat gluten has less sodium.
  • Wheat gluten has a lower glycemic index (64) than tamale (82).

Tamales (Navajo) and Vital wheat gluten are the varieties used in this article.

Infographic

Tamale vs Wheat gluten infographic
Infographic link

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +31%
Contains more ZincZinc +74.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +389.7%
Contains more IronIron +326.2%
Contains more CopperCopper +188.9%
Contains more PhosphorusPhosphorus +162.6%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +561.7%

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.
Tamale
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +230.8%
Contains more CarbsCarbs +31.4%
Contains more WaterWater +730.5%
Contains more OtherOther +38%
Contains more ProteinProtein +1096.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +1655.8%
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +17.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Wheat gluten
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tamale Wheat gluten DV% diff.
Protein 6.28g 75.16g 138%
Selenium 6µg 39.7µg 61%
Iron 1.22mg 5.2mg 50%
Phosphorus 99mg 260mg 23%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 29mg 17%
Copper 0.063mg 0.182mg 13%
Calories 153kcal 370kcal 11%
Calcium 29mg 142mg 11%
Vitamin B6 0.143mg 0mg 11%
Saturated fat 2.396g 0.272g 10%
Vitamin B3 1.59mg 0mg 10%
Fiber 3.1g 0.6g 10%
Manganese 0.174mg 8%
Fats 6.12g 1.85g 7%
Vitamin B2 0.08mg 0mg 6%
Zinc 1.48mg 0.85mg 6%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 2.739g 0.156g 6%
Starch 12.27g 5%
Folate 15µg 0µg 4%
Vitamin B5 0.205mg 0mg 4%
Vitamin B1 0.05mg 0mg 4%
Vitamin C 1.7mg 0mg 2%
Potassium 131mg 100mg 1%
Magnesium 22mg 25mg 1%
Carbs 18.12g 13.79g 1%
Polyunsaturated fat 0.688g 0.81g 1%
Net carbs 15.02g 13.19g N/A
Sugar 0.99g 0g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tamale
0%
Wheat gluten
Minerals Daily Need Coverage Score
30%
Tamale
68%
Wheat gluten

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 2.124g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.