Arborio rice vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between arborio rice and tamale

Arborio rice has more folate, vitamin B1, and manganese; however, tamale is richer in vitamin B12, zinc, phosphorus, and vitamin B6.
Tamale covers your daily vitamin B12 needs 23% more than arborio rice.
Tamale has 4 times less folate than arborio rice. Arborio rice has 59µg of folate, while tamale has 15µg.
Arborio rice contains less saturated fat.
Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of arborio rice is 69.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Tamales (Navajo).

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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.

Arborio rice

Tamale

Contains more IronIron	+19.7%
Contains more CopperCopper	+14.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+105.2%
Contains more SeleniumSelenium	+25%

Contains more MagnesiumMagnesium	+175%
Contains more CalciumCalcium	+2800%
Contains more PotassiumPotassium	+403.8%
Contains more ZincZinc	+270%
Contains more PhosphorusPhosphorus	+200%

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.

Arborio rice

Tamale

Contains more Vitamin B1Vitamin B1	+228%
Contains more Vitamin B5Vitamin B5	+93.7%
Contains more FolateFolate	+293.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B6Vitamin B6	+142.4%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~1.59mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	0.54µg	23%
Sodium	0mg	427mg	19%
Fiber		3.1g	12%
Folate	59µg	15µg	11%
Saturated fat	0.051g	2.396g	11%
Zinc	0.4mg	1.48mg	10%
Vitamin B1	0.164mg	0.05mg	10%
Phosphorus	33mg	99mg	9%
Fats	0.19g	6.12g	9%
Manganese	0.357mg	0.174mg	8%
Protein	2.36g	6.28g	8%
Monounsaturated fat	0.058g	2.739g	7%
Vitamin B6	0.059mg	0.143mg	6%
Cholesterol	0mg	17mg	6%
Starch		12.27g	5%
Vitamin B2	0.016mg	0.08mg	5%
Carbs	28.73g	18.12g	4%
Polyunsaturated fat	0.05g	0.688g	4%
Vitamin B5	0.397mg	0.205mg	4%
Calcium	1mg	29mg	3%
Selenium	7.5µg	6µg	3%
Iron	1.46mg	1.22mg	3%
Potassium	26mg	131mg	3%
Magnesium	8mg	22mg	3%
Vitamin C	0mg	1.7mg	2%
Calories	130kcal	153kcal	1%
Vitamin B3	1.493mg	1.59mg	1%
Copper	0.072mg	0.063mg	1%
Net carbs	28.73g	15.02g	N/A
Sugar		0.99g	N/A
Tryptophan	0.027mg	0.052mg	0%
Threonine	0.084mg	0.239mg	0%
Isoleucine	0.102mg	0.271mg	0%
Leucine	0.195mg	0.568mg	0%
Lysine	0.085mg	0.427mg	0%
Methionine	0.056mg	0.15mg	0%
Phenylalanine	0.126mg	0.275mg	0%
Valine	0.144mg	0.318mg	0%
Histidine	0.056mg	0.196mg	0%
Fructose		0.17g	0%
Omega-3 - ALA		0.029g	N/A