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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.

Infographic

Tamale vs Couscous 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
8
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% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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.
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%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Folate ~15µg

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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
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
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
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.
Tamale Couscous
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Couscous 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?

ok
ok
is better in case of low diet
Tamale Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
30%
Tamale
22%
Couscous

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.367g)
Which food is lower in glycemic index?
Couscous
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.

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.