Waffle vs. Tamale — In-Depth Nutrition Comparison
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The main differences between waffle and tamale
- Waffle is richer in selenium, calcium, vitamin B2, vitamin B1, iron, phosphorus, and folate, yet tamale is richer in vitamin B12 and zinc.
- Daily need coverage for selenium for waffle is 73% higher.
- Waffle contains 9 times more calcium than tamale. Waffle contains 255mg of calcium, while tamale contains 29mg.
- Tamale contains less cholesterol.
Food types used in this article are Waffles, plain, prepared from recipe and Tamales (Navajo).
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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 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% |
| Contains more MagnesiumMagnesium | +15.8% |
| Contains more ZincZinc | +117.6% |
| Contains less SodiumSodium | -16.4% |
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 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% |
| Contains more Vitamin CVitamin C | +325% |
| Contains more Vitamin B6Vitamin B6 | +155.4% |
| Contains more Vitamin B12Vitamin B12 | +116% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 6µg | 73% |
| Polyunsaturated fat | 6.785g | 0.688g | 41% |
| Calcium | 255mg | 29mg | 23% |
| Vitamin B2 | 0.347mg | 0.08mg | 21% |
| Vitamin B1 | 0.263mg | 0.05mg | 18% |
| Cholesterol | 69mg | 17mg | 17% |
| Iron | 2.31mg | 1.22mg | 14% |
| Phosphorus | 190mg | 99mg | 13% |
| Fats | 14.1g | 6.12g | 12% |
| Vitamin B12 | 0.25µg | 0.54µg | 12% |
| Fiber | 3.1g | 12% | |
| Folate | 46µg | 15µg | 8% |
| Vitamin B6 | 0.056mg | 0.143mg | 7% |
| Vitamin A | 65µg | 0µg | 7% |
| Calories | 291kcal | 153kcal | 7% |
| Zinc | 0.68mg | 1.48mg | 7% |
| Vitamin B5 | 0.485mg | 0.205mg | 6% |
| Starch | 12.27g | 5% | |
| Carbs | 32.9g | 18.12g | 5% |
| Sodium | 511mg | 427mg | 4% |
| Manganese | 0.265mg | 0.174mg | 4% |
| Protein | 7.9g | 6.28g | 3% |
| Vitamin B3 | 2.073mg | 1.59mg | 3% |
| Saturated fat | 2.866g | 2.396g | 2% |
| Monounsaturated fat | 3.521g | 2.739g | 2% |
| Magnesium | 19mg | 22mg | 1% |
| Potassium | 159mg | 131mg | 1% |
| Vitamin C | 0.4mg | 1.7mg | 1% |
| Net carbs | 32.9g | 15.02g | N/A |
| Sugar | 0.99g | N/A | |
| Copper | 0.062mg | 0.063mg | 0% |
| Tryptophan | 0.099mg | 0.052mg | 0% |
| Threonine | 0.289mg | 0.239mg | 0% |
| Isoleucine | 0.362mg | 0.271mg | 0% |
| Leucine | 0.63mg | 0.568mg | 0% |
| Lysine | 0.384mg | 0.427mg | 0% |
| Methionine | 0.179mg | 0.15mg | 0% |
| Phenylalanine | 0.395mg | 0.275mg | 0% |
| Valine | 0.409mg | 0.318mg | 0% |
| Histidine | 0.187mg | 0.196mg | 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 ProteinProtein | +25.8% |
| Contains more FatsFats | +130.4% |
| Contains more CarbsCarbs | +81.6% |
| Contains more OtherOther | +124.6% |
| Contains more WaterWater | +62.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28.6% |
| Contains more Poly. FatPolyunsaturated fat | +886.2% |
| Contains less Sat. FatSaturated fat | -16.4% |
