Wheat vs. Tamale — In-Depth Nutrition Comparison
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Summary of differences between wheat and tamale
- Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, magnesium, iron, and zinc; however, tamale is higher in vitamin B12.
- Wheat covers your daily need for selenium, 152% more than tamale.
- Wheat has 17 times more manganese than tamale. While wheat has 3.012mg of manganese, tamale has only 0.174mg.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Wheat, durum 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 MagnesiumMagnesium | +554.5% |
| Contains more CalciumCalcium | +17.2% |
| Contains more PotassiumPotassium | +229% |
| Contains more IronIron | +188.5% |
| Contains more CopperCopper | +777.8% |
| Contains more ZincZinc | +181.1% |
| Contains more PhosphorusPhosphorus | +413.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1631% |
| Contains more SeleniumSelenium | +1390% |
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 B1Vitamin B1 | +738% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +323.8% |
| Contains more Vitamin B5Vitamin B5 | +356.1% |
| Contains more Vitamin B6Vitamin B6 | +193% |
| Contains more FolateFolate | +186.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 6µg | 152% |
| Manganese | 3.012mg | 0.174mg | 123% |
| Phosphorus | 508mg | 99mg | 58% |
| Copper | 0.553mg | 0.063mg | 54% |
| Vitamin B3 | 6.738mg | 1.59mg | 32% |
| Vitamin B1 | 0.419mg | 0.05mg | 31% |
| Magnesium | 144mg | 22mg | 29% |
| Iron | 3.52mg | 1.22mg | 29% |
| Zinc | 4.16mg | 1.48mg | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B6 | 0.419mg | 0.143mg | 21% |
| Carbs | 71.13g | 18.12g | 18% |
| Sodium | 2mg | 427mg | 18% |
| Vitamin B5 | 0.935mg | 0.205mg | 15% |
| Protein | 13.68g | 6.28g | 15% |
| Fiber | 3.1g | 12% | |
| Saturated fat | 0.454g | 2.396g | 9% |
| Calories | 339kcal | 153kcal | 9% |
| Potassium | 431mg | 131mg | 9% |
| Folate | 43µg | 15µg | 7% |
| Monounsaturated fat | 0.344g | 2.739g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Fats | 2.47g | 6.12g | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B2 | 0.121mg | 0.08mg | 3% |
| Polyunsaturated fat | 0.978g | 0.688g | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 34mg | 29mg | 1% |
| Net carbs | 71.13g | 15.02g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.176mg | 0.052mg | 0% |
| Threonine | 0.366mg | 0.239mg | 0% |
| Isoleucine | 0.533mg | 0.271mg | 0% |
| Leucine | 0.934mg | 0.568mg | 0% |
| Lysine | 0.303mg | 0.427mg | 0% |
| Methionine | 0.221mg | 0.15mg | 0% |
| Phenylalanine | 0.681mg | 0.275mg | 0% |
| Valine | 0.594mg | 0.318mg | 0% |
| Histidine | 0.322mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +117.8% |
| Contains more CarbsCarbs | +292.5% |
| Contains more OtherOther | +29% |
| Contains more FatsFats | +147.8% |
| Contains more WaterWater | +522.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.1% |
| Contains more Poly. FatPolyunsaturated fat | +42.2% |
| Contains more Mono. FatMonounsaturated fat | +696.2% |