Flour vs. Tamale — In-Depth Nutrition Comparison
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How are flour and tamale different?
- Flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, and manganese, while tamale is higher in vitamin B12.
- Flour covers your daily need for vitamin B1, 61% more than tamale.
- Flour contains 12 times more folate than tamale. Flour contains 183µg of folate, while tamale contains 15µg.
- Flour is lower in saturated fat.
Wheat flour, white, all-purpose, enriched, bleached and Tamales (Navajo) types were used in this article.
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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 IronIron | +280.3% |
| Contains more CopperCopper | +128.6% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +292% |
| Contains more SeleniumSelenium | +465% |
| Contains more CalciumCalcium | +93.3% |
| Contains more PotassiumPotassium | +22.4% |
| Contains more ZincZinc | +111.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1470% |
| Contains more Vitamin B2Vitamin B2 | +517.5% |
| Contains more Vitamin B3Vitamin B3 | +271.3% |
| Contains more Vitamin B5Vitamin B5 | +113.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1120% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +225% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.05mg | 61% |
| Selenium | 33.9µg | 6µg | 51% |
| Iron | 4.64mg | 1.22mg | 43% |
| Folate | 183µg | 15µg | 42% |
| Vitamin B2 | 0.494mg | 0.08mg | 32% |
| Vitamin B3 | 5.904mg | 1.59mg | 27% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Manganese | 0.682mg | 0.174mg | 22% |
| Carbs | 76.31g | 18.12g | 19% |
| Sodium | 2mg | 427mg | 18% |
| Calories | 364kcal | 153kcal | 11% |
| Saturated fat | 0.155g | 2.396g | 10% |
| Copper | 0.144mg | 0.063mg | 9% |
| Protein | 10.33g | 6.28g | 8% |
| Fats | 0.98g | 6.12g | 8% |
| Vitamin B6 | 0.044mg | 0.143mg | 8% |
| Monounsaturated fat | 0.087g | 2.739g | 7% |
| Zinc | 0.7mg | 1.48mg | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin B5 | 0.438mg | 0.205mg | 5% |
| Starch | 12.27g | 5% | |
| Polyunsaturated fat | 0.413g | 0.688g | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Fiber | 2.7g | 3.1g | 2% |
| Choline | 10.4mg | 2% | |
| Calcium | 15mg | 29mg | 1% |
| Potassium | 107mg | 131mg | 1% |
| Phosphorus | 108mg | 99mg | 1% |
| Net carbs | 73.61g | 15.02g | N/A |
| Magnesium | 22mg | 22mg | 0% |
| Sugar | 0.27g | 0.99g | N/A |
| Vitamin E | 0.06mg | 0mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.127mg | 0.052mg | 0% |
| Threonine | 0.281mg | 0.239mg | 0% |
| Isoleucine | 0.357mg | 0.271mg | 0% |
| Leucine | 0.71mg | 0.568mg | 0% |
| Lysine | 0.228mg | 0.427mg | 0% |
| Methionine | 0.183mg | 0.15mg | 0% |
| Phenylalanine | 0.52mg | 0.275mg | 0% |
| Valine | 0.415mg | 0.318mg | 0% |
| Histidine | 0.23mg | 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 | +64.5% |
| Contains more CarbsCarbs | +321.1% |
| Contains more FatsFats | +524.5% |
| Contains more WaterWater | +471.3% |
| Contains more OtherOther | +200% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Mono. FatMonounsaturated fat | +3048.3% |
| Contains more Poly. FatPolyunsaturated fat | +66.6% |
