Tamale vs. White bread — In-Depth Nutrition Comparison
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What are the main differences between tamale and white bread?
- Tamale is richer in vitamin B12, while white bread is higher in vitamin B1, iron, selenium, folate, vitamin B3, manganese, vitamin B2, and calcium.
- White bread's daily need coverage for vitamin B1 is 40% higher.
- White bread is lower in saturated fat.
We used Tamales (Navajo) and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.
Infographic
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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 | +100% |
| Contains less SodiumSodium | -12.9% |
| Contains more CalciumCalcium | +396.6% |
| Contains more IronIron | +195.9% |
| Contains more CopperCopper | +60.3% |
| Contains more ManganeseManganese | +208% |
| Contains more SeleniumSelenium | +266.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +64.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +966% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B3Vitamin B3 | +200.6% |
| Contains more Vitamin B5Vitamin B5 | +161.5% |
| Contains more FolateFolate | +640% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more FatsFats | +83.8% |
| Contains more WaterWater | +87% |
| Contains more ProteinProtein | +40.9% |
| Contains more CarbsCarbs | +172.7% |
| Contains more OtherOther | +43.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +357.3% |
| Contains less Sat. FatSaturated fat | -70.9% |
| Contains more Poly. FatPolyunsaturated fat | +132.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +202.9% |
| Contains more GlucoseGlucose | +647.6% |
| Contains more FructoseFructose | +1329.4% |
| Contains more MaltoseMaltose | +659.1% |
~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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.05mg | 0.533mg | 40% |
| Iron | 1.22mg | 3.61mg | 30% |
| Selenium | 6µg | 22µg | 29% |
| Folate | 15µg | 111µg | 24% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Vitamin B3 | 1.59mg | 4.78mg | 20% |
| Manganese | 0.174mg | 0.536mg | 16% |
| Vitamin B2 | 0.08mg | 0.243mg | 13% |
| Calcium | 29mg | 144mg | 12% |
| Starch | 12.27g | 37.17g | 10% |
| Carbs | 18.12g | 49.42g | 10% |
| Saturated fat | 2.396g | 0.698g | 8% |
| Vitamin B5 | 0.205mg | 0.536mg | 7% |
| Zinc | 1.48mg | 0.74mg | 7% |
| Polyunsaturated fat | 0.688g | 1.602g | 6% |
| Calories | 153kcal | 266kcal | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Monounsaturated fat | 2.739g | 0.599g | 5% |
| Protein | 6.28g | 8.85g | 5% |
| Copper | 0.063mg | 0.101mg | 4% |
| Vitamin B6 | 0.143mg | 0.087mg | 4% |
| Fats | 6.12g | 3.33g | 4% |
| Fructose | 0.17g | 2.43g | 3% |
| Choline | 14.6mg | 3% | |
| Sodium | 427mg | 490mg | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Fiber | 3.1g | 2.7g | 2% |
| Vitamin E | 0mg | 0.22mg | 1% |
| Net carbs | 15.02g | 46.72g | N/A |
| Magnesium | 22mg | 23mg | 0% |
| Potassium | 131mg | 126mg | 0% |
| Sugar | 0.99g | 5.67g | N/A |
| Phosphorus | 99mg | 98mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | 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% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.029g | 0.166g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | 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%
33%
Minerals Daily Need Coverage Score
30%
56%
Comparison summary
Which food is lower in Cholesterol?
White bread is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 1.698g)
Which food is lower in glycemic index?
White bread is lower in glycemic index (difference - 9)
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 63mg)
Which food is cheaper?
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The foods are relatively equal in price ($)