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  6. Pilaf vs. Tamale

Pilaf vs. Tamale — In-Depth Nutrition Comparison

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How are Pilaf and Tamale different?

  • Pilaf is higher in Folate, Selenium, Vitamin B1, Manganese, Vitamin B3, Vitamin B6, Iron, and Copper, however, Tamale is richer in Vitamin B12.
  • Daily need coverage for Folate from Pilaf is 49% higher.
  • Pilaf contains 12 times more Vitamin B1 than Tamale. While Pilaf contains 0.603mg of Vitamin B1, Tamale contains only 0.05mg.
  • Tamale has less Sodium.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Tamales (Navajo) are the varieties used in this article.

Infographic

Pilaf 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.
Pilaf
Pilaf
8
:
2
Tamale
Tamale
Contains more Calcium +186.2%
Contains more Iron +100%
Contains more Magnesium +45.5%
Contains more Phosphorus +55.6%
Contains more Potassium +43.5%
Contains more Copper +163.5%
Contains more Manganese +406.9%
Contains more Selenium +440%
Contains less Sodium -67.2%
Contains more Zinc +46.5%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Calcium +186.2%
Contains more Iron +100%
Contains more Magnesium +45.5%
Contains more Phosphorus +55.6%
Contains more Potassium +43.5%
Contains more Copper +163.5%
Contains more Manganese +406.9%
Contains more Selenium +440%
Contains less Sodium -67.2%
Contains more Zinc +46.5%

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.
Pilaf
Pilaf
11
:
1
Tamale
Tamale
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +141.2%
Contains more Vitamin B1 +1106%
Contains more Vitamin B3 +285.3%
Contains more Vitamin B5 +248.8%
Contains more Vitamin B6 +179.7%
Contains more Folate +1313.3%
Contains more Vitamin B12 +2600%
Equal in Vitamin B2 - 0.08
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +141.2%
Contains more Vitamin B1 +1106%
Contains more Vitamin B3 +285.3%
Contains more Vitamin B5 +248.8%
Contains more Vitamin B6 +179.7%
Contains more Folate +1313.3%
Contains more Vitamin B12 +2600%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Tamale
Tamale
Contains more Protein +65.9%
Contains more Carbs +321.1%
Contains more Other +179.7%
Contains more Fats +346.7%
Contains more Water +747%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Tamale
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 Protein +65.9%
Contains more Carbs +321.1%
Contains more Other +179.7%
Contains more Fats +346.7%
Contains more Water +747%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Tamale
Tamale
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +634.3%
Contains more Polyunsaturated fat +82.5%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +634.3%
Contains more Polyunsaturated fat +82.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Tamale
Tamale
Contains more Starch +480.5%
Contains more Maltose +413.6%
Contains more Sucrose +33.3%
Contains more Glucose +110%
Contains more Fructose +∞%
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Tamale
92% 3%
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 Starch +480.5%
Contains more Maltose +413.6%
Contains more Sucrose +33.3%
Contains more Glucose +110%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Tamale Opinion
Net carbs 75.11g 15.02g Pilaf
Protein 10.42g 6.28g Pilaf
Fats 1.37g 6.12g Tamale
Carbs 76.31g 18.12g Pilaf
Calories 359kcal 153kcal Pilaf
Starch 71.23g 12.27g Pilaf
Fructose 0g 0.17g Tamale
Sugar 1.53g 0.99g Tamale
Fiber 1.2g 3.1g Tamale
Calcium 83mg 29mg Pilaf
Iron 2.44mg 1.22mg Pilaf
Magnesium 32mg 22mg Pilaf
Phosphorus 154mg 99mg Pilaf
Potassium 188mg 131mg Pilaf
Sodium 1303mg 427mg Tamale
Zinc 1.01mg 1.48mg Tamale
Copper 0.166mg 0.063mg Pilaf
Manganese 0.882mg 0.174mg Pilaf
Selenium 32.4µg 6µg Pilaf
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 0mg Pilaf
Vitamin C 4.1mg 1.7mg Pilaf
Vitamin B1 0.603mg 0.05mg Pilaf
Vitamin B2 0.087mg 0.08mg Pilaf
Vitamin B3 6.127mg 1.59mg Pilaf
Vitamin B5 0.715mg 0.205mg Pilaf
Vitamin B6 0.4mg 0.143mg Pilaf
Folate 212µg 15µg Pilaf
Vitamin B12 0.02µg 0.54µg Tamale
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.052mg Pilaf
Threonine 0.221mg 0.239mg Tamale
Isoleucine 0.279mg 0.271mg Pilaf
Leucine 0.523mg 0.568mg Tamale
Lysine 0.189mg 0.427mg Tamale
Methionine 0.145mg 0.15mg Tamale
Phenylalanine 0.32mg 0.275mg Pilaf
Valine 0.374mg 0.318mg Pilaf
Histidine 0.15mg 0.196mg Tamale
Cholesterol 1mg 17mg Pilaf
Saturated Fat 0.307g 2.396g Pilaf
Monounsaturated Fat 0.373g 2.739g Tamale
Polyunsaturated fat 0.377g 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
16%
Tamale
Minerals Daily Need Coverage Score
77%
Pilaf
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 876mg)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 2.089g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.