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Wheat gluten vs. Tamale — In-Depth Nutrition Comparison

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How are wheat gluten and tamale different?

  • Wheat gluten is higher in selenium, iron, phosphorus, copper, and calcium; however, tamale is richer in vitamin B12, vitamin B6, and fiber.
  • Daily need coverage for selenium for wheat gluten is 61% higher.
  • Wheat gluten contains 5 times more calcium than tamale. While wheat gluten contains 142mg of calcium, tamale contains only 29mg.
  • Wheat gluten has less saturated fat.
  • Wheat gluten has a lower glycemic index (64) than tamale (82).

Vital wheat gluten and Tamales (Navajo) are the varieties used in this article.

Infographic

Wheat gluten vs Tamale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Tamale
3
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%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +389.7%
Contains more IronIron +326.2%
Contains more CopperCopper +188.9%
Contains more PhosphorusPhosphorus +162.6%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +561.7%
Contains more PotassiumPotassium +31%
Contains more ZincZinc +74.1%

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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tamale
8
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more ProteinProtein +1096.8%
Contains more FatsFats +230.8%
Contains more CarbsCarbs +31.4%
Contains more WaterWater +730.5%
Contains more OtherOther +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +17.7%
Contains more Mono. FatMonounsaturated fat +1655.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Tamale DV% diff.
Protein 75.16g 6.28g 138%
Selenium 39.7µg 6µg 61%
Iron 5.2mg 1.22mg 50%
Phosphorus 260mg 99mg 23%
Vitamin B12 0µg 0.54µg 23%
Sodium 29mg 427mg 17%
Copper 0.182mg 0.063mg 13%
Calories 370kcal 153kcal 11%
Calcium 142mg 29mg 11%
Vitamin B6 0mg 0.143mg 11%
Saturated fat 0.272g 2.396g 10%
Vitamin B3 0mg 1.59mg 10%
Fiber 0.6g 3.1g 10%
Manganese 0.174mg 8%
Fats 1.85g 6.12g 7%
Vitamin B2 0mg 0.08mg 6%
Zinc 0.85mg 1.48mg 6%
Cholesterol 0mg 17mg 6%
Monounsaturated fat 0.156g 2.739g 6%
Starch 12.27g 5%
Folate 0µg 15µg 4%
Vitamin B5 0mg 0.205mg 4%
Vitamin B1 0mg 0.05mg 4%
Vitamin C 0mg 1.7mg 2%
Potassium 100mg 131mg 1%
Magnesium 25mg 22mg 1%
Carbs 13.79g 18.12g 1%
Polyunsaturated fat 0.81g 0.688g 1%
Net carbs 13.19g 15.02g N/A
Sugar 0g 0.99g 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%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Tamale
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
0%
Wheat gluten
15%
Tamale
Minerals Daily Need Coverage Score
68%
Wheat gluten
30%
Tamale

Comparison summary

Which food is lower in Cholesterol?
Wheat gluten
Wheat gluten is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 2.124g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.