Couscous vs. Tamale — In-Depth Nutrition Comparison
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What are the main differences between couscous and tamale?
- Couscous is richer in selenium, while tamale is higher in vitamin B12, zinc, phosphorus, iron, vitamin B6, and fiber.
- Couscous's daily need coverage for selenium is 39% higher.
- Couscous is lower in saturated fat.
- Tamale has a higher glycemic index (82) than couscous (65).
We used Couscous, cooked 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 less SodiumSodium | -98.8% |
| Contains more SeleniumSelenium | +358.3% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +262.5% |
| Contains more PotassiumPotassium | +125.9% |
| Contains more IronIron | +221.1% |
| Contains more CopperCopper | +53.7% |
| Contains more ZincZinc | +469.2% |
| Contains more PhosphorusPhosphorus | +350% |
| Contains more ManganeseManganese | +107.1% |
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 | +26% |
| Contains more Vitamin B5Vitamin B5 | +81% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +196.3% |
| Contains more Vitamin B3Vitamin B3 | +61.7% |
| Contains more Vitamin B6Vitamin B6 | +180.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.5µg | 6µg | 39% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Sodium | 5mg | 427mg | 18% |
| Iron | 0.38mg | 1.22mg | 11% |
| Zinc | 0.26mg | 1.48mg | 11% |
| Saturated fat | 0.029g | 2.396g | 11% |
| Phosphorus | 22mg | 99mg | 11% |
| Fats | 0.16g | 6.12g | 9% |
| Monounsaturated fat | 0.022g | 2.739g | 7% |
| Vitamin B6 | 0.051mg | 0.143mg | 7% |
| Fiber | 1.4g | 3.1g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Protein | 3.79g | 6.28g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B2 | 0.027mg | 0.08mg | 4% |
| Vitamin B3 | 0.983mg | 1.59mg | 4% |
| Polyunsaturated fat | 0.064g | 0.688g | 4% |
| Manganese | 0.084mg | 0.174mg | 4% |
| Vitamin B5 | 0.371mg | 0.205mg | 3% |
| Magnesium | 8mg | 22mg | 3% |
| Calories | 112kcal | 153kcal | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Copper | 0.041mg | 0.063mg | 2% |
| Potassium | 58mg | 131mg | 2% |
| Calcium | 8mg | 29mg | 2% |
| Carbs | 23.22g | 18.12g | 2% |
| Choline | 3.3mg | 1% | |
| Vitamin E | 0.13mg | 0mg | 1% |
| Vitamin B1 | 0.063mg | 0.05mg | 1% |
| Net carbs | 21.82g | 15.02g | N/A |
| Sugar | 0.1g | 0.99g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.049mg | 0.052mg | 0% |
| Threonine | 0.1mg | 0.239mg | 0% |
| Isoleucine | 0.147mg | 0.271mg | 0% |
| Leucine | 0.259mg | 0.568mg | 0% |
| Lysine | 0.073mg | 0.427mg | 0% |
| Methionine | 0.059mg | 0.15mg | 0% |
| Phenylalanine | 0.184mg | 0.275mg | 0% |
| Valine | 0.162mg | 0.318mg | 0% |
| Histidine | 0.077mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +28.1% |
| Contains more ProteinProtein | +65.7% |
| Contains more FatsFats | +3725% |
| Contains more OtherOther | +430.8% |
~equal in
Water
~68.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +12350% |
| Contains more Poly. FatPolyunsaturated fat | +975% |
