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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 for 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.
  • Pilaf has a lower glycemic index (60) than tamale (82).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Tamale
Tamale
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +186.2%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +100%
Contains more CopperCopper +163.5%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +406.9%
Contains more SeleniumSelenium +440%
Contains more ZincZinc +46.5%
Contains less SodiumSodium -67.2%

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
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 14% 0% 1.3% 0.8% 151% 20% 115% 43% 92% 2.5% 1.3% 159%
Tamale
Tamale
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11%
Contains more Vitamin CVitamin C +141.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1106%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B5Vitamin B5 +248.8%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1313.3%
Contains more Vitamin B12Vitamin B12 +2600%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.08mg

All nutrients comparison - raw data values

Nutrient Pilaf Tamale DV% diff.
Folate 212µg 15µg 49%
Selenium 32.4µg 6µg 48%
Vitamin B1 0.603mg 0.05mg 46%
Sodium 1303mg 427mg 38%
Manganese 0.882mg 0.174mg 31%
Vitamin B3 6.127mg 1.59mg 28%
Starch 71.23g 12.27g 24%
Vitamin B12 0.02µg 0.54µg 22%
Vitamin B6 0.4mg 0.143mg 20%
Carbs 76.31g 18.12g 19%
Iron 2.44mg 1.22mg 15%
Copper 0.166mg 0.063mg 11%
Calories 359kcal 153kcal 10%
Vitamin B5 0.715mg 0.205mg 10%
Saturated fat 0.307g 2.396g 9%
Protein 10.42g 6.28g 8%
Fiber 1.2g 3.1g 8%
Phosphorus 154mg 99mg 8%
Fats 1.37g 6.12g 7%
Monounsaturated fat 0.373g 2.739g 6%
Cholesterol 1mg 17mg 5%
Calcium 83mg 29mg 5%
Zinc 1.01mg 1.48mg 4%
Vitamin C 4.1mg 1.7mg 3%
Choline 17.5mg 3%
Magnesium 32mg 22mg 2%
Potassium 188mg 131mg 2%
Polyunsaturated fat 0.377g 0.688g 2%
Vitamin B2 0.087mg 0.08mg 1%
Protein per 100 calories 2.9g 4.1g N/A
Calories per 10 g protein 345kcal 244kcal N/A
Weight per 100 calories 28g 65g N/A
Unsaturated / Saturated Fat ratio 2.4 1.4 N/A
Net carbs 75.11g 15.02g N/A
Sugar 1.53g 0.99g N/A
Vitamin A 4µg 0µg 0%
Vitamin E 0.04mg 0mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.052mg 0%
Threonine 0.221mg 0.239mg 0%
Isoleucine 0.279mg 0.271mg 0%
Leucine 0.523mg 0.568mg 0%
Lysine 0.189mg 0.427mg 0%
Methionine 0.145mg 0.15mg 0%
Phenylalanine 0.32mg 0.275mg 0%
Valine 0.374mg 0.318mg 0%
Histidine 0.15mg 0.196mg 0%
Fructose 0g 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
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
Tamale
2
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 ProteinProtein +65.9%
Contains more CarbsCarbs +321.1%
Contains more OtherOther +179.7%
Contains more FatsFats +346.7%
Contains more WaterWater +747%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
2
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
Tamale
3
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 StarchStarch +480.5%
Contains more MaltoseMaltose +413.6%
Contains more SucroseSucrose +33.3%
Contains more GlucoseGlucose +110%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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.