Compare Buckwheat: Nutrition Facts, Benefits, and Healthy Uses vs Pork Tamale Nutrition Facts: A Traditional Latino Favorite

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Pork Tamale Nutrition Facts: A Traditional Latino Favorite

Meat & Poultry

Nutrient

Food A

Food B

Folic acid

0 UG

SFA 4:0

0 G

✓0 G

SFA 6:0

0 G

✓0 G

PUFA 20:4

0 G

✓0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

✓0.1 G

PUFA 22:6 n-3 (DHA)

0 G

✓0 G

PUFA 20:5 n-3 (EPA)

0 G

✓0 G

PUFA 22:5 n-3 (DPA)

0 G

✓0 G

Vitamin D (D2 + D3), International Units

0 IU

Alcohol, ethyl

0 G

Folate, DFE

✓30 UG

0 UG

Calories

✓343 KCAL

174 KCAL

Retinol

0 UG

✓1 UG

Vitamin A

0 UG

✓12 UG

Vitamin B-12, added

0 UG

Total Fat

3.4 G

✓9 G

Carbs

✓71.5 G

15.8 G

Water

9.8 G

✓66 G

Calcium

18 MG

✓75 MG

Potassium

✓460 MG

152 MG

Zinc

✓2.4 MG

1.2 MG

Isoleucine

✓0.5 G

0.2 G

Leucine

✓0.8 G

0.5 G

Lysine

✓0.7 G

0.4 G

Cystine

✓0.2 G

0.1 G

Valine

✓0.7 G

0.3 G

Arginine

✓1 G

0.4 G

Histidine

✓0.3 G

0.2 G

Aspartic acid

✓1.1 G

0.6 G

Serine

✓0.7 G

0.2 G

Niacin

✓7 MG

1.3 MG

Pantothenic acid

✓1.2 MG

0.4 MG

Vitamin B6

✓0.2 MG

0.1 MG

MUFA 22:1

✓0 G

0 G

Monounsaturated Fat

1 G

✓3.2 G

SFA 10:0

✓0 G

0 G

SFA 16:0

0.5 G

✓1.7 G

SFA 18:0

0 G

✓0.8 G

MUFA 18:1

✓1 G

0 G

PUFA 18:2

✓1 G

0 G

PUFA 18:3

✓0.1 G

0 G

Polyunsaturated Fat

1 G

✓2 G

Fiber

✓10 G

2.4 G

Iron

✓2.2 MG

0.9 MG

Magnesium

✓231 MG

26.2 MG

Phosphorus

✓347 MG

120 MG

Sodium

1 MG

✓473 MG

Copper, Cu

✓1.1 MG

0.1 MG

Manganese, Mn

✓1.3 MG

0.2 MG

Vitamin A, IU

0 IU

Protein

✓13.2 G

7.4 G

Ash

✓2.1 G

1.8 G

Cholesterol

0 MG

✓20 MG

Saturated Fat

0.7 G

✓2.7 G

SFA 8:0

✓0 G

0 G

SFA 12:0

✓0 G

0 G

SFA 14:0

0 G

✓0.1 G

MUFA 16:1

✓0 G

0 G

Vitamin C

0 MG

Thiamin

✓0.1 MG

0 MG

Riboflavin

✓0.4 MG

0.1 MG

Folate

✓30 UG

0 UG

Vitamin B12

0 UG

✓0.1 UG

Folate, food

✓30 UG

0 UG

Tryptophan

✓0.2 G

0.1 G

Threonine

✓0.5 G

0.3 G

Methionine

✓0.2 G

0.2 G

Phenylalanine

✓0.5 G

0.2 G

Tyrosine

✓0.2 G

0.2 G

Alanine

✓0.7 G

0.4 G

Glutamic acid

✓2.1 G

1 G

Glycine

✓1 G

0.3 G

Proline

✓0.5 G

0.3 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

8.3 UG

✓9.8 UG

Starch

0 G

✓12.5 G

Fructose

0 G

✓0.2 G

Lactose

0 G

Galactose

0 G

Carotene, beta

0 UG

✓113 UG

Carotene, alpha

0 UG

Cryptoxanthin, beta

0 UG

✓58 UG

Lycopene

0 UG

✓85 UG

Tocopherol, delta

0 MG

✓0.4 MG

Tocotrienol, gamma

0 MG

✓0.1 MG

Tocotrienol, delta

0 MG

✓0.1 MG

Fatty acids, total trans

0 G

✓0.1 G

SFA 22:0

0 G

✓0 G

SFA 17:0

0 G

✓0 G

SFA 24:0

0 G

✓0 G

TFA 16:1 t

0 G

✓0 G

MUFA 24:1 c

0 G

MUFA 18:1 c

0 G

✓3 G

PUFA 18:2 n-6 c,c

0 G

✓1.8 G

MUFA 22:1 c

0 G

✓0 G

MUFA 17:1

0 G

✓0 G

Fatty acids, total trans-monoenoic

0 G

✓0 G

MUFA 15:1

0 G

PUFA 18:3 n-3 c,c,c (ALA)

0 G

✓0.1 G

PUFA 20:3 n-3

0 G

✓0 G

PUFA 22:4

0 G

✓0 G

Vitamin K

0 UG

✓5.1 UG

Sucrose

0 G

✓0.2 G

Glucose

0 G

Maltose

0 G

Lutein + zeaxanthin

0 UG

✓110 UG

Tocopherol, beta

0 MG

✓0 MG

Tocopherol, gamma

0 MG

✓4.1 MG

Tocotrienol, alpha

0 MG

✓0.1 MG

Tocotrienol, beta

0 MG

Vitamin E

0 MG

✓0.5 MG

Vitamin K (Menaquinone-4)

0 UG

✓2.8 UG

SFA 20:0

0 G

✓0 G

SFA 15:0

0 G

✓0 G

TFA 18:1 t

0 G

✓0 G

TFA 22:1 t

0 G

TFA 18:2 t not further defined

0 G

✓0 G

PUFA 18:2 CLAs

0 G

✓0 G

PUFA 20:2 n-6 c,c

0 G

✓0 G

MUFA 16:1 c

0 G

✓0.1 G

PUFA 18:3 n-6 c,c,c

0 G

✓0 G

PUFA 20:3 n-6

0 G

✓0 G

PUFA 22:2

0 G

✓0 G

SFA 11:0

0 G

Nitrogen

0 G

✓1.2 G

Sugars, Total

0 G

✓0.5 G

Carbohydrate, by summation

0 G

✓15.4 G

Fatty acids, total trans-dienoic

0 G

✓0 G

MUFA 14:1 c

0 G

✓0 G

MUFA 17:1 c

0 G

✓0 G

MUFA 20:1 c

0 G

✓0.1 G

PUFA 18:2 c

0 G

✓1.8 G

PUFA 18:3 c

0 G

✓0.1 G

PUFA 20:3 c

0 G

✓0 G

PUFA 20:4c

0 G

✓0 G

PUFA 20:5c

0 G

✓0 G

PUFA 22:5 c

0 G

✓0 G

PUFA 22:6 c

0 G

✓0 G

PUFA 20:2 c

0 G

✓0 G

Total fat (NLEA)

0 G

✓8 G

Visual Comparison

Protein13.2 G vs 7.4 G

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPork Tamale Nutrition Facts: A Traditional Latino Favorite

Calories343 vs 174

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPork Tamale Nutrition Facts: A Traditional Latino Favorite

Total Fat3.4 vs 9

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPork Tamale Nutrition Facts: A Traditional Latino Favorite

Calcium18 vs 75

Buckwheat: Nutrition Facts, Benefits, and Healthy UsesPork Tamale Nutrition Facts: A Traditional Latino Favorite

Comparison Verdict

If your goal is sustained energy and muscle support, buckwheat is the superior choice because its high complex carbohydrate and protein content makes it an excellent, nutrient-dense fuel source for active days. However, if you are looking for a lower-calorie, savory treat that fits into a smaller portion size, the pork tamale is a better option, though it is higher in fat and lower in overall protein. Both can fit into a healthy diet depending on whether you are prioritizing long-lasting satiety or managing your daily calorie intake.