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.

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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.

Tamale

Rice pudding

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

Rice pudding

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

All nutrients comparison - raw data values

Nutrient			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