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Tamale vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on differences between tamale and rice pudding

  • Tamale is higher in vitamin B12, fiber, iron, zinc, vitamin B6, selenium, and vitamin B3, yet rice pudding is higher in calcium.
  • Tamale covers your daily sodium needs 14% more than rice pudding.
  • Tamale contains 31 times more fiber than rice pudding. While tamale contains 3.1g of fiber, rice pudding contains only 0.1g.
  • The amount of sodium in rice pudding is lower.
  • The glycemic index of rice pudding is lower.

Food varieties used in this article are Tamales (Navajo) and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Tamale vs Rice pudding 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
7
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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +69.2%
Contains more IronIron +229.7%
Contains more CopperCopper +250%
Contains more ZincZinc +289.5%
Contains more PhosphorusPhosphorus +13.8%
Contains more ManganeseManganese +205.3%
Contains more SeleniumSelenium +215.8%
Contains more CalciumCalcium +262.1%
Contains less SodiumSodium -74.5%
~equal in Potassium ~130mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin B3Vitamin B3 +258.9%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more FolateFolate +275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B5Vitamin B5 +40.5%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +90.9%
Contains more FatsFats +275.5%
Contains more OtherOther +64.3%
Contains more CarbsCarbs +14.8%
~equal in Water ~73.43g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +521.1%
Contains more Poly. FatPolyunsaturated fat +1046.7%
Contains less Sat. FatSaturated fat -59.6%

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 pudding
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Rice pudding DV% diff.
Sodium 427mg 109mg 14%
Vitamin B12 0.54µg 0.24µg 13%
Fiber 3.1g 0.1g 12%
Iron 1.22mg 0.37mg 11%
Zinc 1.48mg 0.38mg 10%
Vitamin B6 0.143mg 0.035mg 8%
Calcium 29mg 105mg 8%
Selenium 6µg 1.9µg 7%
Fats 6.12g 1.63g 7%
Vitamin B3 1.59mg 0.443mg 7%
Saturated fat 2.396g 0.967g 6%
Monounsaturated fat 2.739g 0.441g 6%
Protein 6.28g 3.29g 6%
Vitamin B2 0.08mg 0.141mg 5%
Copper 0.063mg 0.018mg 5%
Starch 12.27g 5%
Vitamin A 0µg 46µg 5%
Manganese 0.174mg 0.057mg 5%
Vitamin D 34IU 4%
Cholesterol 17mg 6mg 4%
Polyunsaturated fat 0.688g 0.06g 4%
Vitamin D 0.8µg 4%
Folate 15µg 4µg 3%
Vitamin B5 0.205mg 0.288mg 2%
Calories 153kcal 111kcal 2%
Vitamin B1 0.05mg 0.075mg 2%
Phosphorus 99mg 87mg 2%
Magnesium 22mg 13mg 2%
Carbs 18.12g 20.81g 1%
Vitamin C 1.7mg 0.7mg 1%
Net carbs 15.02g 20.71g N/A
Potassium 131mg 130mg 0%
Sugar 0.99g N/A
Tryptophan 0.052mg 0.039mg 0%
Threonine 0.239mg 0.126mg 0%
Isoleucine 0.271mg 0.169mg 0%
Leucine 0.568mg 0.273mg 0%
Lysine 0.427mg 0.221mg 0%
Methionine 0.15mg 0.07mg 0%
Phenylalanine 0.275mg 0.135mg 0%
Valine 0.318mg 0.187mg 0%
Histidine 0.196mg 0.075mg 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 Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
30%
Tamale
15%
Rice pudding

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is lower in Cholesterol?
Rice pudding
Rice pudding is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Rice pudding
Rice pudding contains less Sodium (difference - 318mg)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 1.429g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.