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  6. Tamale vs. Rice

Tamale vs. Rice — In-Depth Nutrition Comparison

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Important differences between Tamale and Rice

  • Tamale has more Vitamin B12, Fiber, Zinc, and Phosphorus, however, Rice has more Manganese, Folate, and Vitamin B1.
  • Tamale's daily need coverage for Vitamin B12 is 23% more.

The food varieties used in the comparison are Tamales (Navajo) and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Tamale vs 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
6
:
4
Rice
Rice
Contains more Calcium +190%
Contains more Magnesium +83.3%
Contains more Phosphorus +130.2%
Contains more Potassium +274.3%
Contains more Zinc +202%
Contains less Sodium -99.8%
Contains more Manganese +171.3%
Contains more Selenium +25%
Equal in Iron - 1.2
Equal in Copper - 0.069
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +190%
Contains more Magnesium +83.3%
Contains more Phosphorus +130.2%
Contains more Potassium +274.3%
Contains more Zinc +202%
Contains less Sodium -99.8%
Contains more Manganese +171.3%
Contains more Selenium +25%
Equal in Iron - 1.2
Equal in Copper - 0.069

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
5
:
6
Rice
Rice
Contains more Vitamin C +∞%
Contains more Vitamin B2 +515.4%
Contains more Vitamin B6 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B5 +90.2%
Contains more Folate +286.7%
Equal in Vitamin B3 - 1.476
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +515.4%
Contains more Vitamin B6 +53.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B5 +90.2%
Contains more Folate +286.7%
Equal in Vitamin B3 - 1.476

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Rice
Rice
Contains more Protein +133.5%
Contains more Fats +2085.7%
Contains more Other +228.6%
Contains more Carbs +55.5%
Equal in Water - 68.44
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +133.5%
Contains more Fats +2085.7%
Contains more Other +228.6%
Contains more Carbs +55.5%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +3012.5%
Contains more Polyunsaturated fat +805.3%
Contains less Saturated Fat -96.8%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +3012.5%
Contains more Polyunsaturated fat +805.3%
Contains less Saturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Rice Opinion
Net carbs 15.02g 27.77g Rice
Protein 6.28g 2.69g Tamale
Fats 6.12g 0.28g Tamale
Carbs 18.12g 28.17g Rice
Calories 153kcal 130kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g 0.05g Rice
Fiber 3.1g 0.4g Tamale
Calcium 29mg 10mg Tamale
Iron 1.22mg 1.2mg Tamale
Magnesium 22mg 12mg Tamale
Phosphorus 99mg 43mg Tamale
Potassium 131mg 35mg Tamale
Sodium 427mg 1mg Rice
Zinc 1.48mg 0.49mg Tamale
Copper 0.063mg 0.069mg Rice
Manganese 0.174mg 0.472mg Rice
Selenium 6µg 7.5µg Rice
Vitamin E 0mg 0.04mg Rice
Vitamin C 1.7mg 0mg Tamale
Vitamin B1 0.05mg 0.163mg Rice
Vitamin B2 0.08mg 0.013mg Tamale
Vitamin B3 1.59mg 1.476mg Tamale
Vitamin B5 0.205mg 0.39mg Rice
Vitamin B6 0.143mg 0.093mg Tamale
Folate 15µg 58µg Rice
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg 0.031mg Tamale
Threonine 0.239mg 0.096mg Tamale
Isoleucine 0.271mg 0.116mg Tamale
Leucine 0.568mg 0.222mg Tamale
Lysine 0.427mg 0.097mg Tamale
Methionine 0.15mg 0.063mg Tamale
Phenylalanine 0.275mg 0.144mg Tamale
Valine 0.318mg 0.164mg Tamale
Histidine 0.196mg 0.063mg Tamale
Cholesterol 17mg 0mg Rice
Saturated Fat 2.396g 0.077g Rice
Monounsaturated Fat 2.739g 0.088g Tamale
Polyunsaturated fat 0.688g 0.076g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Tamale
13%
Rice
Minerals Daily Need Coverage Score
30%
Tamale
22%
Rice

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)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 426mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.319g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 22)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.