Tamale vs. Couscous — In-Depth Nutrition Comparison
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What are the main differences between tamale and couscous?
- Tamale is richer in vitamin B12, zinc, phosphorus, iron, vitamin B6, and fiber, while couscous is higher in selenium.
- Couscous's daily need coverage for selenium is 39% higher.
- Couscous is lower in cholesterol.
- Tamale has a higher glycemic index (82) than couscous (65).
We used Tamales (Navajo) and Couscous, cooked types in this comparison.
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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 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% |
| Contains less SodiumSodium | -98.8% |
| Contains more SeleniumSelenium | +358.3% |
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 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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26% |
| Contains more Vitamin B5Vitamin B5 | +81% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.7% |
| Contains more FatsFats | +3725% |
| Contains more OtherOther | +430.8% |
| Contains more CarbsCarbs | +28.1% |
~equal in
Water
~72.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12350% |
| Contains more Poly. FatPolyunsaturated fat | +975% |
| Contains less Sat. FatSaturated fat | -98.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 6µg | 27.5µg | 39% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 5mg | 18% |
| Iron | 1.22mg | 0.38mg | 11% |
| Zinc | 1.48mg | 0.26mg | 11% |
| Saturated fat | 2.396g | 0.029g | 11% |
| Phosphorus | 99mg | 22mg | 11% |
| Fats | 6.12g | 0.16g | 9% |
| Monounsaturated fat | 2.739g | 0.022g | 7% |
| Vitamin B6 | 0.143mg | 0.051mg | 7% |
| Fiber | 3.1g | 1.4g | 7% |
| Cholesterol | 17mg | 0mg | 6% |
| Protein | 6.28g | 3.79g | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B2 | 0.08mg | 0.027mg | 4% |
| Vitamin B3 | 1.59mg | 0.983mg | 4% |
| Polyunsaturated fat | 0.688g | 0.064g | 4% |
| Manganese | 0.174mg | 0.084mg | 4% |
| Vitamin B5 | 0.205mg | 0.371mg | 3% |
| Magnesium | 22mg | 8mg | 3% |
| Calories | 153kcal | 112kcal | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Copper | 0.063mg | 0.041mg | 2% |
| Potassium | 131mg | 58mg | 2% |
| Calcium | 29mg | 8mg | 2% |
| Carbs | 18.12g | 23.22g | 2% |
| Choline | 3.3mg | 1% | |
| Vitamin E | 0mg | 0.13mg | 1% |
| Vitamin B1 | 0.05mg | 0.063mg | 1% |
| Net carbs | 15.02g | 21.82g | N/A |
| Sugar | 0.99g | 0.1g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.052mg | 0.049mg | 0% |
| Threonine | 0.239mg | 0.1mg | 0% |
| Isoleucine | 0.271mg | 0.147mg | 0% |
| Leucine | 0.568mg | 0.259mg | 0% |
| Lysine | 0.427mg | 0.073mg | 0% |
| Methionine | 0.15mg | 0.059mg | 0% |
| Phenylalanine | 0.275mg | 0.184mg | 0% |
| Valine | 0.318mg | 0.162mg | 0% |
| Histidine | 0.196mg | 0.077mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
30%
22%
Comparison summary
Which food is richer in minerals?
Tamale is relatively richer in minerals
Which food is cheaper?
Tamale is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Couscous is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Couscous is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Couscous contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Couscous is lower in Saturated fat (difference - 2.367g)
Which food is lower in glycemic index?
Couscous is lower in glycemic index (difference - 17)
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.