Tamale vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between tamale and semolina
- Tamale has more vitamin B12; however, semolina is higher in manganese, selenium, copper, vitamin B6, vitamin B3, vitamin B1, and vitamin B5.
- Semolina covers your daily need for manganese, 37% more than tamale.
- Semolina has less sodium.
- The glycemic index of tamale is higher.
These are the specific foods used in this comparison Tamales (Navajo) and Rice, white, long-grain, parboiled, unenriched, dry.
Infographic
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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 MagnesiumMagnesium | +22.7% |
| Contains more CalciumCalcium | +144.8% |
| Contains more PotassiumPotassium | +32.8% |
| Contains more CopperCopper | +350.8% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +494.8% |
| Contains more SeleniumSelenium | +231.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +87.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +348% |
| Contains more Vitamin B3Vitamin B3 | +217.5% |
| Contains more Vitamin B5Vitamin B5 | +227.8% |
| Contains more Vitamin B6Vitamin B6 | +216.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.174mg | 1.035mg | 37% |
| Selenium | 6µg | 19.9µg | 25% |
| Copper | 0.063mg | 0.284mg | 25% |
| Vitamin B6 | 0.143mg | 0.452mg | 24% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Starch | 12.27g | 68.29g | 23% |
| Vitamin B3 | 1.59mg | 5.048mg | 22% |
| Carbs | 18.12g | 80.89g | 21% |
| Sodium | 427mg | 2mg | 18% |
| Vitamin B1 | 0.05mg | 0.224mg | 15% |
| Calories | 153kcal | 374kcal | 11% |
| Saturated fat | 2.396g | 0.294g | 10% |
| Vitamin B5 | 0.205mg | 0.672mg | 9% |
| Phosphorus | 99mg | 153mg | 8% |
| Fats | 6.12g | 1.03g | 8% |
| Monounsaturated fat | 2.739g | 0.258g | 6% |
| Iron | 1.22mg | 0.74mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Fiber | 3.1g | 1.8g | 5% |
| Zinc | 1.48mg | 1.02mg | 4% |
| Calcium | 29mg | 71mg | 4% |
| Folate | 15µg | 8µg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Protein | 6.28g | 7.51g | 2% |
| Vitamin B2 | 0.08mg | 0.05mg | 2% |
| Polyunsaturated fat | 0.688g | 0.322g | 2% |
| Magnesium | 22mg | 27mg | 1% |
| Potassium | 131mg | 174mg | 1% |
| Net carbs | 15.02g | 79.09g | N/A |
| Sugar | 0.99g | 0.33g | N/A |
| Vitamin E | 0mg | 0.03mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.052mg | 0.103mg | 0% |
| Threonine | 0.239mg | 0.271mg | 0% |
| Isoleucine | 0.271mg | 0.339mg | 0% |
| Leucine | 0.568mg | 0.656mg | 0% |
| Lysine | 0.427mg | 0.215mg | 0% |
| Methionine | 0.15mg | 0.183mg | 0% |
| Phenylalanine | 0.275mg | 0.398mg | 0% |
| Valine | 0.318mg | 0.47mg | 0% |
| Histidine | 0.196mg | 0.185mg | 0% |
| Fructose | 0.17g | 0.02g | 0% |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +494.2% |
| Contains more WaterWater | +590.7% |
| Contains more OtherOther | +94.4% |
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +346.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +961.6% |
| Contains more Poly. FatPolyunsaturated fat | +113.7% |
| Contains less Sat. FatSaturated fat | -87.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +90.5% |
| Contains more GlucoseGlucose | +90.9% |
| Contains more FructoseFructose | +750% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +456.6% |
~equal in
Lactose
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~equal in
Galactose
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