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Rice pudding vs. Tamale — In-Depth Nutrition Comparison

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A recap on differences between rice pudding and tamale

  • Rice pudding is higher in calcium, yet tamale is higher in vitamin B12, fiber, iron, zinc, vitamin B6, selenium, and vitamin B3.
  • Tamale covers your daily sodium needs 14% more than rice pudding.
  • Rice pudding contains 4 times more calcium than tamale. While rice pudding contains 105mg of calcium, tamale contains only 29mg.
  • The amount of saturated fat in rice pudding is lower.
  • The glycemic index of rice pudding is lower.

Food varieties used in this article are Puddings, rice, dry mix, prepared with 2% milk and Tamales (Navajo).

Infographic

Rice pudding 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Tamale
7
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 CalciumCalcium +262.1%
Contains less SodiumSodium -74.5%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +229.7%
Contains more CopperCopper +250%
Contains more ZincZinc +289.5%
Contains more PhosphorusPhosphorus +13.8%
Contains more ManganeseManganese +205.3%
Contains more SeleniumSelenium +215.8%
~equal in Potassium ~131mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Tamale
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin B3Vitamin B3 +258.9%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more FolateFolate +275%
~equal in Vitamin E ~0mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Tamale
3
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 CarbsCarbs +14.8%
Contains more ProteinProtein +90.9%
Contains more FatsFats +275.5%
Contains more OtherOther +64.3%
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
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 -59.6%
Contains more Mono. FatMonounsaturated fat +521.1%
Contains more Poly. FatPolyunsaturated fat +1046.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice pudding Tamale
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice pudding Tamale DV% diff.
Sodium 109mg 427mg 14%
Vitamin B12 0.24µg 0.54µg 13%
Fiber 0.1g 3.1g 12%
Iron 0.37mg 1.22mg 11%
Zinc 0.38mg 1.48mg 10%
Vitamin B6 0.035mg 0.143mg 8%
Calcium 105mg 29mg 8%
Selenium 1.9µg 6µg 7%
Fats 1.63g 6.12g 7%
Vitamin B3 0.443mg 1.59mg 7%
Saturated fat 0.967g 2.396g 6%
Monounsaturated fat 0.441g 2.739g 6%
Protein 3.29g 6.28g 6%
Vitamin B2 0.141mg 0.08mg 5%
Copper 0.018mg 0.063mg 5%
Starch 12.27g 5%
Vitamin A 46µg 0µg 5%
Manganese 0.057mg 0.174mg 5%
Vitamin D 34IU 4%
Cholesterol 6mg 17mg 4%
Polyunsaturated fat 0.06g 0.688g 4%
Vitamin D 0.8µg 4%
Folate 4µg 15µg 3%
Vitamin B5 0.288mg 0.205mg 2%
Calories 111kcal 153kcal 2%
Vitamin B1 0.075mg 0.05mg 2%
Phosphorus 87mg 99mg 2%
Magnesium 13mg 22mg 2%
Carbs 20.81g 18.12g 1%
Vitamin C 0.7mg 1.7mg 1%
Net carbs 20.71g 15.02g N/A
Potassium 130mg 131mg 0%
Sugar 0.99g N/A
Tryptophan 0.039mg 0.052mg 0%
Threonine 0.126mg 0.239mg 0%
Isoleucine 0.169mg 0.271mg 0%
Leucine 0.273mg 0.568mg 0%
Lysine 0.221mg 0.427mg 0%
Methionine 0.07mg 0.15mg 0%
Phenylalanine 0.135mg 0.275mg 0%
Valine 0.187mg 0.318mg 0%
Histidine 0.075mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding Tamale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Rice pudding
15%
Tamale
Minerals Daily Need Coverage Score
15%
Rice pudding
30%
Tamale

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Rice pudding
Rice pudding is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Rice pudding
Rice pudding contains less Sodium (difference - 318mg)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 1.429g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.