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Tamale vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between tamale and khorasan wheat

  • Khorasan wheat is higher than tamale in selenium, manganese, copper, vitamin B1, phosphorus, fiber, iron, vitamin B3, magnesium, and zinc.
  • Khorasan wheat covers your daily selenium needs 137% more than tamale.
  • The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Tamales (Navajo) and Wheat, KAMUT khorasan, uncooked.

Infographic

Tamale vs Khorasan wheat 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
1
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +31.8%
Contains more MagnesiumMagnesium +490.9%
Contains more PotassiumPotassium +207.6%
Contains more IronIron +209%
Contains more CopperCopper +703.2%
Contains more ZincZinc +148.6%
Contains more PhosphorusPhosphorus +267.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1471.8%
Contains more SeleniumSelenium +1258.3%

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
3
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1032%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +300.9%
Contains more Vitamin B5Vitamin B5 +362.9%
Contains more Vitamin B6Vitamin B6 +81.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +187.3%
Contains more WaterWater +515.2%
Contains more ProteinProtein +131.5%
Contains more CarbsCarbs +289.5%
Contains more OtherOther +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +1185.9%
Contains less Sat. FatSaturated fat -91.8%
~equal in Polyunsaturated fat ~0.621g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
1
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more FructoseFructose +54.5%
Contains more StarchStarch +327.1%
Contains more SucroseSucrose +37.5%
Contains more GlucoseGlucose +195.2%
Contains more MaltoseMaltose +2881.8%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Khorasan wheat DV% diff.
Selenium 6µg 81.5µg 137%
Manganese 0.174mg 2.735mg 111%
Copper 0.063mg 0.506mg 49%
Vitamin B1 0.05mg 0.566mg 43%
Phosphorus 99mg 364mg 38%
Iron 1.22mg 3.77mg 32%
Fiber 3.1g 11.1g 32%
Vitamin B3 1.59mg 6.375mg 30%
Magnesium 22mg 130mg 26%
Vitamin B12 0.54µg 23%
Zinc 1.48mg 3.68mg 20%
Sodium 427mg 5mg 18%
Starch 12.27g 52.41g 17%
Protein 6.28g 14.54g 17%
Carbs 18.12g 70.58g 17%
Vitamin B5 0.205mg 0.949mg 15%
Saturated fat 2.396g 0.196g 10%
Vitamin B6 0.143mg 0.259mg 9%
Calories 153kcal 337kcal 9%
Vitamin B2 0.08mg 0.184mg 8%
Potassium 131mg 403mg 8%
Monounsaturated fat 2.739g 0.213g 6%
Fats 6.12g 2.13g 6%
Cholesterol 17mg 0mg 6%
Choline 25.8mg 5%
Folate 15µg 4%
Vitamin E 0mg 0.61mg 4%
Vitamin C 1.7mg 0mg 2%
Vitamin K 1.8µg 2%
Calcium 29mg 22mg 1%
Net carbs 15.02g 59.48g N/A
Sugar 0.99g 7.84g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Polyunsaturated fat 0.688g 0.621g 0%
Tryptophan 0.052mg 0.13mg 0%
Threonine 0.239mg 0.442mg 0%
Isoleucine 0.271mg 0.566mg 0%
Leucine 0.568mg 1.112mg 0%
Lysine 0.427mg 0.416mg 0%
Methionine 0.15mg 0.251mg 0%
Phenylalanine 0.275mg 0.772mg 0%
Valine 0.318mg 0.687mg 0%
Histidine 0.196mg 0.379mg 0%
Fructose 0.17g 0.11g 0%
Omega-3 - ALA 0.029g 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
30%
Tamale
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 6.85g)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 2.2g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.