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  6. Tamale vs. Spanish rice

Tamale vs. Spanish rice — In-Depth Nutrition Comparison

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The main differences between Tamale and Spanish rice

  • Tamale is richer in Vitamin B12, Zinc, Fiber, and Phosphorus, yet Spanish rice is richer in Vitamin B1, Manganese, and Folate.
  • Daily need coverage for Vitamin B12 from Tamale is 19% higher.

Food types used in this article are Tamales (Navajo) and Restaurant, Mexican, spanish rice.

Infographic

Tamale vs Spanish 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
7
:
3
Spanish rice
Spanish rice
Contains more Calcium +45%
Contains more Magnesium +69.2%
Contains more Phosphorus +73.7%
Contains more Potassium +12.9%
Contains less Sodium -19.1%
Contains more Zinc +208.3%
Contains more Manganese +124.1%
Contains more Selenium +23.3%
Equal in Iron - 1.15
Equal in Copper - 0.065
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Spanish rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 44% 10% 25% 11% 69% 14% 22% 51% 41%
Contains more Calcium +45%
Contains more Magnesium +69.2%
Contains more Phosphorus +73.7%
Contains more Potassium +12.9%
Contains less Sodium -19.1%
Contains more Zinc +208.3%
Contains more Manganese +124.1%
Contains more Selenium +23.3%
Equal in Iron - 1.15
Equal in Copper - 0.065

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
4
:
8
Spanish rice
Spanish rice
Contains more Vitamin C +1600%
Contains more Vitamin B6 +74.4%
Contains more Vitamin B12 +575%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +266%
Contains more Vitamin B3 +49.6%
Contains more Vitamin B5 +102.4%
Contains more Folate +233.3%
Equal in Vitamin B2 - 0.074
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%
Spanish rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 12% 0% 1% 46% 18% 45% 25% 19% 38% 10% 33%
Contains more Vitamin C +1600%
Contains more Vitamin B6 +74.4%
Contains more Vitamin B12 +575%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +266%
Contains more Vitamin B3 +49.6%
Contains more Vitamin B5 +102.4%
Contains more Folate +233.3%
Equal in Vitamin B2 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
3
:
2
Spanish rice
Spanish rice
Contains more Protein +91.5%
Contains more Fats +15.7%
Contains more Water +16.3%
Contains more Carbs +72%
Contains more Other +25.4%
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
Spanish rice
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more Protein +91.5%
Contains more Fats +15.7%
Contains more Water +16.3%
Contains more Carbs +72%
Contains more Other +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
:
2
Spanish rice
Spanish rice
Contains more Monounsaturated Fat +81.3%
Contains less Saturated Fat -58.1%
Contains more Polyunsaturated fat +236.8%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Spanish rice
21% 31% 48%
Saturated Fat: 1.005 g
Monounsaturated Fat: 1.511 g
Polyunsaturated fat: 2.317 g
Contains more Monounsaturated Fat +81.3%
Contains less Saturated Fat -58.1%
Contains more Polyunsaturated fat +236.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tamale
Tamale
2
:
3
Spanish rice
Spanish rice
Contains more Maltose +∞%
Contains more Starch +124.5%
Contains more Glucose +138.1%
Contains more Fructose +147.1%
Equal in Sucrose - 0.38
Tamale
92% 3%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g
Spanish rice
95% 2%
Starch: 27.55 g
Sucrose: 0.38 g
Glucose: 0.5 g
Fructose: 0.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Maltose +∞%
Contains more Starch +124.5%
Contains more Glucose +138.1%
Contains more Fructose +147.1%
Equal in Sucrose - 0.38

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Spanish rice
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 ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tamale Spanish rice Opinion
Net carbs 15.02g 29.96g Spanish rice
Protein 6.28g 3.28g Tamale
Fats 6.12g 5.29g Tamale
Carbs 18.12g 31.16g Spanish rice
Calories 153kcal 185kcal Spanish rice
Starch 12.27g 27.55g Spanish rice
Fructose 0.17g 0.42g Spanish rice
Sugar 0.99g 1.3g Tamale
Fiber 3.1g 1.2g Tamale
Calcium 29mg 20mg Tamale
Iron 1.22mg 1.15mg Tamale
Magnesium 22mg 13mg Tamale
Phosphorus 99mg 57mg Tamale
Potassium 131mg 116mg Tamale
Sodium 427mg 528mg Tamale
Zinc 1.48mg 0.48mg Tamale
Copper 0.063mg 0.065mg Spanish rice
Manganese 0.174mg 0.39mg Spanish rice
Selenium 6µg 7.4µg Spanish rice
Vitamin A 0IU 100IU Spanish rice
Vitamin A RAE 0µg 6µg Spanish rice
Vitamin E 0mg 0.6mg Spanish rice
Vitamin C 1.7mg 0.1mg Tamale
Vitamin B1 0.05mg 0.183mg Spanish rice
Vitamin B2 0.08mg 0.074mg Tamale
Vitamin B3 1.59mg 2.378mg Spanish rice
Vitamin B5 0.205mg 0.415mg Spanish rice
Vitamin B6 0.143mg 0.082mg Tamale
Folate 15µg 50µg Spanish rice
Vitamin B12 0.54µg 0.08µg Tamale
Vitamin K 13µg Spanish rice
Tryptophan 0.052mg 0.044mg Tamale
Threonine 0.239mg 0.098mg Tamale
Isoleucine 0.271mg 0.109mg Tamale
Leucine 0.568mg 0.24mg Tamale
Lysine 0.427mg 0.131mg Tamale
Methionine 0.15mg 0.071mg Tamale
Phenylalanine 0.275mg 153mg Spanish rice
Valine 0.318mg 0.137mg Tamale
Histidine 0.196mg 0.071mg Tamale
Cholesterol 17mg 0mg Spanish rice
Trans Fat 0.07g Tamale
Saturated Fat 2.396g 1.005g Spanish rice
Monounsaturated Fat 2.739g 1.511g Tamale
Polyunsaturated fat 0.688g 2.317g Spanish rice
Omega-6 - Eicosadienoic acid 0g 0.002g Spanish rice
Omega-6 - Linoleic acid 2.052g Spanish rice
Omega-6 - Gamma-linoleic acid 0g 0.011g Spanish rice
Omega-3 - ALA 0.029g 0.238g Spanish rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Spanish 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
21%
Spanish rice
Minerals Daily Need Coverage Score
30%
Tamale
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Tamale
Tamale contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Spanish rice
Spanish rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Spanish rice
Spanish rice is lower in Saturated Fat (difference - 1.391g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Spanish rice
Spanish rice is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/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.