Tamale vs. Pilaf — In-Depth Nutrition Comparison
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How are tamale and pilaf different?
- Tamale is higher in vitamin B12; however, pilaf is richer in folate, selenium, vitamin B1, manganese, vitamin B3, vitamin B6, iron, and copper.
- Daily need coverage for folate for pilaf is 49% higher.
- Tamale contains 27 times more vitamin B12 than pilaf. While tamale contains 0.54µg of vitamin B12, pilaf contains only 0.02µg.
- Tamale has less sodium.
- Pilaf has a lower glycemic index (60) than tamale (82).
Tamales (Navajo) and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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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 ZincZinc | +46.5% |
| Contains less SodiumSodium | -67.2% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +186.2% |
| Contains more PotassiumPotassium | +43.5% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +163.5% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains more ManganeseManganese | +406.9% |
| Contains more SeleniumSelenium | +440% |
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 B12Vitamin B12 | +2600% |
| Contains more Vitamin CVitamin C | +141.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1106% |
| Contains more Vitamin B3Vitamin B3 | +285.3% |
| Contains more Vitamin B5Vitamin B5 | +248.8% |
| Contains more Vitamin B6Vitamin B6 | +179.7% |
| Contains more FolateFolate | +1313.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 15µg | 212µg | 49% |
| Selenium | 6µg | 32.4µg | 48% |
| Vitamin B1 | 0.05mg | 0.603mg | 46% |
| Sodium | 427mg | 1303mg | 38% |
| Manganese | 0.174mg | 0.882mg | 31% |
| Vitamin B3 | 1.59mg | 6.127mg | 28% |
| Starch | 12.27g | 71.23g | 24% |
| Vitamin B12 | 0.54µg | 0.02µg | 22% |
| Vitamin B6 | 0.143mg | 0.4mg | 20% |
| Carbs | 18.12g | 76.31g | 19% |
| Iron | 1.22mg | 2.44mg | 15% |
| Copper | 0.063mg | 0.166mg | 11% |
| Vitamin B5 | 0.205mg | 0.715mg | 10% |
| Calories | 153kcal | 359kcal | 10% |
| Saturated fat | 2.396g | 0.307g | 9% |
| Protein | 6.28g | 10.42g | 8% |
| Phosphorus | 99mg | 154mg | 8% |
| Fiber | 3.1g | 1.2g | 8% |
| Fats | 6.12g | 1.37g | 7% |
| Monounsaturated fat | 2.739g | 0.373g | 6% |
| Cholesterol | 17mg | 1mg | 5% |
| Calcium | 29mg | 83mg | 5% |
| Zinc | 1.48mg | 1.01mg | 4% |
| Vitamin C | 1.7mg | 4.1mg | 3% |
| Choline | 17.5mg | 3% | |
| Magnesium | 22mg | 32mg | 2% |
| Potassium | 131mg | 188mg | 2% |
| Polyunsaturated fat | 0.688g | 0.377g | 2% |
| Vitamin B2 | 0.08mg | 0.087mg | 1% |
| Net carbs | 15.02g | 75.11g | N/A |
| Sugar | 0.99g | 1.53g | N/A |
| Vitamin E | 0mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.052mg | 0.086mg | 0% |
| Threonine | 0.239mg | 0.221mg | 0% |
| Isoleucine | 0.271mg | 0.279mg | 0% |
| Leucine | 0.568mg | 0.523mg | 0% |
| Lysine | 0.427mg | 0.189mg | 0% |
| Methionine | 0.15mg | 0.145mg | 0% |
| Phenylalanine | 0.275mg | 0.32mg | 0% |
| Valine | 0.318mg | 0.374mg | 0% |
| Histidine | 0.196mg | 0.15mg | 0% |
| Fructose | 0.17g | 0g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +346.7% |
| Contains more WaterWater | +747% |
| Contains more ProteinProtein | +65.9% |
| Contains more CarbsCarbs | +321.1% |
| Contains more OtherOther | +179.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +634.3% |
| Contains more Poly. FatPolyunsaturated fat | +82.5% |
| Contains less Sat. FatSaturated fat | -87.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +33.3% |
| Contains more GlucoseGlucose | +110% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +480.5% |
| Contains more MaltoseMaltose | +413.6% |
~equal in
Lactose
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~equal in
Galactose
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