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  6. Tamale vs. Cream of Rice

Tamale vs. Cream of Rice — In-Depth Nutrition Comparison

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A recap on differences between tamale and cream of Rice

  • Tamale is higher in vitamin B12, fiber, zinc, phosphorus, vitamin B6, and selenium, yet cream of Rice is higher in iron.
  • Cream of Rice covers your daily iron needs 34% more than tamale.
  • The amount of cholesterol in cream of Rice is lower.

Food varieties used in this article are Tamales (Navajo) and Cereals, CREAM OF RICE, cooked with water, with salt.

Infographic

Tamale vs Cream of 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
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 2.1% 0.3% 1.8% 149% 11% 4.4% 7.3% 23% 19% 16%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +555%
Contains more CopperCopper +85.3%
Contains more ZincZinc +825%
Contains more PhosphorusPhosphorus +482.4%
Contains more ManganeseManganese +20.8%
Contains more SeleniumSelenium +100%
Contains more IronIron +224.6%
Contains less SodiumSodium -59.5%

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
Tamale
7
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% 0.4% 0% 18% 4.2% 19% 4.6% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B3Vitamin B3 +53%
Contains more Vitamin B5Vitamin B5 +169.7%
Contains more Vitamin B6Vitamin B6 +429.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Cream of Rice DV% diff.
Iron 1.22mg 3.96mg 34%
Vitamin B12 0.54µg 0µg 23%
Fiber 3.1g 0.1g 12%
Zinc 1.48mg 0.16mg 12%
Phosphorus 99mg 17mg 12%
Saturated fat 2.396g 0.02g 11%
Protein 6.28g 0.9g 11%
Sodium 427mg 173mg 11%
Fats 6.12g 0.1g 9%
Vitamin B6 0.143mg 0.027mg 9%
Monounsaturated fat 2.739g 0.031g 7%
Cholesterol 17mg 0mg 6%
Vitamin B2 0.08mg 0.018mg 5%
Selenium 6µg 3µg 5%
Calories 153kcal 52kcal 5%
Magnesium 22mg 3mg 5%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 0.027g 4%
Copper 0.063mg 0.034mg 3%
Vitamin B5 0.205mg 0.076mg 3%
Folate 15µg 3µg 3%
Potassium 131mg 20mg 3%
Calcium 29mg 1mg 3%
Vitamin B3 1.59mg 1.039mg 3%
Vitamin B1 0.05mg 0.071mg 2%
Carbs 18.12g 11.5g 2%
Vitamin C 1.7mg 0mg 2%
Manganese 0.174mg 0.144mg 1%
Net carbs 15.02g 11.4g N/A
Sugar 0.99g 0.04g N/A
Vitamin E 0mg 0.02mg 0%
Tryptophan 0.052mg 0.013mg 0%
Threonine 0.239mg 0.044mg 0%
Isoleucine 0.271mg 0.015mg 0%
Leucine 0.568mg 0.073mg 0%
Lysine 0.427mg 0.037mg 0%
Methionine 0.15mg 0.026mg 0%
Phenylalanine 0.275mg 0.037mg 0%
Valine 0.318mg 0.057mg 0%
Histidine 0.196mg 0.026mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
12% 88%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 11.5 g
Water: 87.5 g
Other: 0 g
Contains more ProteinProtein +597.8%
Contains more FatsFats +6020%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +∞%
Contains more WaterWater +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
26% 40% 35%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +8735.5%
Contains more Poly. FatPolyunsaturated fat +2448.1%
Contains less Sat. FatSaturated fat -99.2%

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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. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/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.