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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.

Infographic

Flour vs Tamale 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.
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 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%
~equal in Magnesium ~22mg
~equal in Phosphorus ~99mg

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.
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Tamale
3
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 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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Tamale
3
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 +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
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Tamale
2
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 -93.5%
Contains more Mono. FatMonounsaturated fat +3048.3%
Contains more Poly. FatPolyunsaturated fat +66.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Tamale
Lower in price ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flour Tamale 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
15%
Tamale
Minerals Daily Need Coverage Score
59%
Flour
30%
Tamale

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 2.241g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.