White bread vs. Tamale — In-Depth Nutrition Comparison
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What are the main differences between white bread and tamale?
- White bread is richer in vitamin B1, iron, selenium, folate, vitamin B3, manganese, vitamin B2, and calcium, while tamale is higher in vitamin B12.
- White bread's daily need coverage for vitamin B1 is 40% higher.
- Tamale has 7 times less folate than white bread. White bread has 111µg of folate, while tamale has 15µg.
- White bread is lower in saturated fat.
We used Bread, white, commercially prepared (includes soft bread crumbs) and Tamales (Navajo) types in this comparison.
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.
| Contains more CalciumCalcium | +396.6% |
| Contains more IronIron | +195.9% |
| Contains more CopperCopper | +60.3% |
| Contains more ManganeseManganese | +208% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -12.9% |
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 | +966% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B3Vitamin B3 | +200.6% |
| Contains more Vitamin B5Vitamin B5 | +161.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +640% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +64.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.533mg | 0.05mg | 40% |
| Iron | 3.61mg | 1.22mg | 30% |
| Selenium | 22µg | 6µg | 29% |
| Folate | 111µg | 15µg | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Vitamin B3 | 4.78mg | 1.59mg | 20% |
| Manganese | 0.536mg | 0.174mg | 16% |
| Vitamin B2 | 0.243mg | 0.08mg | 13% |
| Calcium | 144mg | 29mg | 12% |
| Starch | 37.17g | 12.27g | 10% |
| Carbs | 49.42g | 18.12g | 10% |
| Saturated fat | 0.698g | 2.396g | 8% |
| Vitamin B5 | 0.536mg | 0.205mg | 7% |
| Zinc | 0.74mg | 1.48mg | 7% |
| Polyunsaturated fat | 1.602g | 0.688g | 6% |
| Calories | 266kcal | 153kcal | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Monounsaturated fat | 0.599g | 2.739g | 5% |
| Protein | 8.85g | 6.28g | 5% |
| Copper | 0.101mg | 0.063mg | 4% |
| Vitamin B6 | 0.087mg | 0.143mg | 4% |
| Fats | 3.33g | 6.12g | 4% |
| Fructose | 2.43g | 0.17g | 3% |
| Choline | 14.6mg | 3% | |
| Sodium | 490mg | 427mg | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Fiber | 2.7g | 3.1g | 2% |
| Vitamin E | 0.22mg | 0mg | 1% |
| Net carbs | 46.72g | 15.02g | N/A |
| Magnesium | 23mg | 22mg | 0% |
| Potassium | 126mg | 131mg | 0% |
| Sugar | 5.67g | 0.99g | N/A |
| Phosphorus | 98mg | 99mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.027g | 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% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.166g | 0.029g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +40.9% |
| Contains more CarbsCarbs | +172.7% |
| Contains more OtherOther | +43.5% |
| Contains more FatsFats | +83.8% |
| Contains more WaterWater | +87% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -70.9% |
| Contains more Poly. FatPolyunsaturated fat | +132.8% |
| Contains more Mono. FatMonounsaturated fat | +357.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
| Contains more StarchStarch | +202.9% |
| Contains more GlucoseGlucose | +647.6% |
| Contains more FructoseFructose | +1329.4% |
| Contains more MaltoseMaltose | +659.1% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
