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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.

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Pilaf vs Tamale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pilaf
6
:
2
Tamale
Contains more Iron +100%
Contains more Calcium +186.2%
Contains more Potassium +43.5%
Contains more Magnesium +45.5%
Contains more Copper +163.5%
Contains more Phosphorus +55.6%
Contains more Zinc +46.5%
Contains less Sodium -67.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 25% 17% 23% 56% 28% 66% 170%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 46% 9% 12% 16% 21% 41% 43% 56%
Contains more Iron +100%
Contains more Calcium +186.2%
Contains more Potassium +43.5%
Contains more Magnesium +45.5%
Contains more Copper +163.5%
Contains more Phosphorus +55.6%
Contains more Zinc +46.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pilaf
11
:
1
Tamale
Contains more Vitamin C +141.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 1% 1% 0% 151% 21% 115% 43% 93% 3% 2% 159%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 0% 0% 0% 13% 19% 30% 13% 33% 68% 0% 12%
Contains more Vitamin C +141.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Pilaf
16
Tamale
Mineral Summary Score
59
Pilaf
30
Tamale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
63%
Pilaf
38%
Tamale
Carbohydrates
76%
Pilaf
18%
Tamale
Fats
6%
Pilaf
28%
Tamale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 ($)

All nutrients comparison - raw data values

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.