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  6. Tamale vs. Flour

Tamale vs. Flour — In-Depth Nutrition Comparison

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How are Tamale and Flour different?

  • Tamale is richer in Vitamin B12, while Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, and Manganese.
  • Flour covers your daily need of Vitamin B1 61% more than Tamale.
  • Flour is lower in Sodium.

Tamales (Navajo) and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Tamale vs Flour 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
Tamale
3
:
6
Flour
Flour
Contains more Calcium +93.3%
Contains more Potassium +22.4%
Contains more Zinc +111.4%
Contains more Iron +280.3%
Contains less Sodium -99.5%
Contains more Copper +128.6%
Contains more Manganese +292%
Contains more Selenium +465%
Equal in Magnesium - 22
Equal in Phosphorus - 108
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +93.3%
Contains more Potassium +22.4%
Contains more Zinc +111.4%
Contains more Iron +280.3%
Contains less Sodium -99.5%
Contains more Copper +128.6%
Contains more Manganese +292%
Contains more Selenium +465%
Equal in Magnesium - 22
Equal in Phosphorus - 108

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
Tamale
3
:
8
Flour
Flour
Contains more Vitamin C +∞%
Contains more Vitamin B6 +225%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +517.5%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B5 +113.7%
Contains more Folate +1120%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +225%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +517.5%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B5 +113.7%
Contains more Folate +1120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Flour
Flour
Contains more Fats +524.5%
Contains more Water +471.3%
Contains more Other +200%
Contains more Protein +64.5%
Contains more Carbs +321.1%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +524.5%
Contains more Water +471.3%
Contains more Other +200%
Contains more Protein +64.5%
Contains more Carbs +321.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +3048.3%
Contains more Polyunsaturated fat +66.6%
Contains less Saturated Fat -93.5%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +3048.3%
Contains more Polyunsaturated fat +66.6%
Contains less Saturated Fat -93.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Flour Opinion
Net carbs 15.02g 73.61g Flour
Protein 6.28g 10.33g Flour
Fats 6.12g 0.98g Tamale
Carbs 18.12g 76.31g Flour
Calories 153kcal 364kcal Flour
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g 0.27g Flour
Fiber 3.1g 2.7g Tamale
Calcium 29mg 15mg Tamale
Iron 1.22mg 4.64mg Flour
Magnesium 22mg 22mg
Phosphorus 99mg 108mg Flour
Potassium 131mg 107mg Tamale
Sodium 427mg 2mg Flour
Zinc 1.48mg 0.7mg Tamale
Copper 0.063mg 0.144mg Flour
Manganese 0.174mg 0.682mg Flour
Selenium 6µg 33.9µg Flour
Vitamin E 0mg 0.06mg Flour
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 0.785mg Flour
Vitamin B2 0.08mg 0.494mg Flour
Vitamin B3 1.59mg 5.904mg Flour
Vitamin B5 0.205mg 0.438mg Flour
Vitamin B6 0.143mg 0.044mg Tamale
Folate 15µg 183µg Flour
Vitamin B12 0.54µg 0µg Tamale
Vitamin K 0.3µg Flour
Tryptophan 0.052mg 0.127mg Flour
Threonine 0.239mg 0.281mg Flour
Isoleucine 0.271mg 0.357mg Flour
Leucine 0.568mg 0.71mg Flour
Lysine 0.427mg 0.228mg Tamale
Methionine 0.15mg 0.183mg Flour
Phenylalanine 0.275mg 0.52mg Flour
Valine 0.318mg 0.415mg Flour
Histidine 0.196mg 0.23mg Flour
Cholesterol 17mg 0mg Flour
Saturated Fat 2.396g 0.155g Flour
Monounsaturated Fat 2.739g 0.087g Tamale
Polyunsaturated fat 0.688g 0.413g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
50%
Flour
Minerals Daily Need Coverage Score
30%
Tamale
59%
Flour

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 2.241g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.