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Tamale vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between tamale and arborio rice

  • Tamale has more vitamin B12, zinc, phosphorus, and vitamin B6; however, arborio rice is richer in folate, vitamin B1, and manganese.
  • Tamale covers your daily vitamin B12 needs 23% more than arborio rice.
  • 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 Tamales (Navajo) and Rice, white, short-grain, enriched, cooked.

Infographic

Tamale vs Arborio rice 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.
Tamale
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +403.8%
Contains more ZincZinc +270%
Contains more PhosphorusPhosphorus +200%
Contains more IronIron +19.7%
Contains more CopperCopper +14.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +105.2%
Contains more SeleniumSelenium +25%

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.
Tamale
4
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%
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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +228%
Contains more Vitamin B5Vitamin B5 +93.7%
Contains more FolateFolate +293.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +166.1%
Contains more FatsFats +3121.1%
Contains more OtherOther +626.3%
Contains more CarbsCarbs +58.6%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +4622.4%
Contains more Poly. FatPolyunsaturated fat +1276%
Contains less Sat. FatSaturated fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Arborio rice DV% diff.
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 0mg 19%
Fiber 3.1g 12%
Folate 15µg 59µg 11%
Saturated fat 2.396g 0.051g 11%
Zinc 1.48mg 0.4mg 10%
Vitamin B1 0.05mg 0.164mg 10%
Phosphorus 99mg 33mg 9%
Fats 6.12g 0.19g 9%
Manganese 0.174mg 0.357mg 8%
Protein 6.28g 2.36g 8%
Monounsaturated fat 2.739g 0.058g 7%
Vitamin B6 0.143mg 0.059mg 6%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Vitamin B2 0.08mg 0.016mg 5%
Carbs 18.12g 28.73g 4%
Polyunsaturated fat 0.688g 0.05g 4%
Vitamin B5 0.205mg 0.397mg 4%
Calcium 29mg 1mg 3%
Selenium 6µg 7.5µg 3%
Iron 1.22mg 1.46mg 3%
Potassium 131mg 26mg 3%
Magnesium 22mg 8mg 3%
Vitamin C 1.7mg 0mg 2%
Calories 153kcal 130kcal 1%
Vitamin B3 1.59mg 1.493mg 1%
Copper 0.063mg 0.072mg 1%
Net carbs 15.02g 28.73g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0.027mg 0%
Threonine 0.239mg 0.084mg 0%
Isoleucine 0.271mg 0.102mg 0%
Leucine 0.568mg 0.195mg 0%
Lysine 0.427mg 0.085mg 0%
Methionine 0.15mg 0.056mg 0%
Phenylalanine 0.275mg 0.126mg 0%
Valine 0.318mg 0.144mg 0%
Histidine 0.196mg 0.056mg 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
Tamale Arborio rice
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
15%
Tamale
12%
Arborio rice
Minerals Daily Need Coverage Score
30%
Tamale
20%
Arborio rice

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1)
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 427mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 2.345g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 13)
Which food is richer in minerals?
?
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.
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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.