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  6. Tamale vs. Pilaf

Tamale vs. Pilaf — In-Depth Nutrition Comparison

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How are Tamale and Pilaf different?

  • Tamale is higher in Vitamin B12, however, Pilaf is richer in Folate, Selenium, Vitamin B1, Manganese, Vitamin B3, Vitamin B6, Iron, and Copper.
  • Daily need coverage for Folate from Pilaf is 49% higher.
  • Tamale contains 27 times more Vitamin B12 than Pilaf. While Tamale contains 0.54µg of Vitamin B12, Pilaf contains only 0.02µg.
  • Tamale has less Sodium.

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

Infographic

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

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.
Tamale
Tamale
1
:
11
Pilaf
Pilaf
Contains more Vitamin B12 +2600%
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%
Equal in Vitamin B2 - 0.087
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%
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%
Contains more Vitamin B12 +2600%
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%
Equal in Vitamin B2 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
:
3
Pilaf
Pilaf
Contains more Fats +346.7%
Contains more Water +747%
Contains more Protein +65.9%
Contains more Carbs +321.1%
Contains more Other +179.7%
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
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
Contains more Fats +346.7%
Contains more Water +747%
Contains more Protein +65.9%
Contains more Carbs +321.1%
Contains more Other +179.7%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Pilaf
Pilaf
Contains more Sucrose +33.3%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Starch +480.5%
Contains more Maltose +413.6%
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
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
Contains more Sucrose +33.3%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Starch +480.5%
Contains more Maltose +413.6%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.