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 for tamale is 19% higher.
- Spanish rice has a lower glycemic index than tamale.
Food types used in this article are Tamales (Navajo) and Restaurant, Mexican, spanish rice.
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 | +69.2% |
| Contains more CalciumCalcium | +45% |
| Contains more PotassiumPotassium | +12.9% |
| Contains more ZincZinc | +208.3% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains less SodiumSodium | -19.1% |
| Contains more ManganeseManganese | +124.1% |
| Contains more SeleniumSelenium | +23.3% |
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 | +1600% |
| Contains more Vitamin B6Vitamin B6 | +74.4% |
| Contains more Vitamin B12Vitamin B12 | +575% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +266% |
| Contains more Vitamin B3Vitamin B3 | +49.6% |
| Contains more Vitamin B5Vitamin B5 | +102.4% |
| Contains more FolateFolate | +233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
3.28 g
Fats:
5.29 g
Carbs:
31.16 g
Water:
58.54 g
Other:
1.73 g
| Contains more ProteinProtein | +91.5% |
| Contains more FatsFats | +15.7% |
| Contains more WaterWater | +16.3% |
| Contains more CarbsCarbs | +72% |
| Contains more OtherOther | +25.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
1.005 g
Monounsaturated fat:
Mono. Fat
1.511 g
Polyunsaturated fat:
Poly. Fat
2.317 g
| Contains more Mono. FatMonounsaturated fat | +81.3% |
| Contains less Sat. FatSaturated fat | -58.1% |
| Contains more Poly. FatPolyunsaturated fat | +236.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 MaltoseMaltose | +∞% |
| Contains more StarchStarch | +124.5% |
| Contains more GlucoseGlucose | +138.1% |
| Contains more FructoseFructose | +147.1% |
~equal in
Sucrose
~0.38g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.54µg | 0.08µg | 19% |
| Vitamin K | 13µg | 11% | |
| Vitamin B1 | 0.05mg | 0.183mg | 11% |
| Polyunsaturated fat | 0.688g | 2.317g | 11% |
| Zinc | 1.48mg | 0.48mg | 9% |
| Manganese | 0.174mg | 0.39mg | 9% |
| Folate | 15µg | 50µg | 9% |
| Phenylalanine | 0.275mg | 153mg | 9% |
| Fiber | 3.1g | 1.2g | 8% |
| Cholesterol | 17mg | 0mg | 6% |
| Saturated fat | 2.396g | 1.005g | 6% |
| Phosphorus | 99mg | 57mg | 6% |
| Protein | 6.28g | 3.28g | 6% |
| Starch | 12.27g | 27.55g | 6% |
| Vitamin B6 | 0.143mg | 0.082mg | 5% |
| Vitamin B3 | 1.59mg | 2.378mg | 5% |
| Sodium | 427mg | 528mg | 4% |
| Vitamin B5 | 0.205mg | 0.415mg | 4% |
| Vitamin E | 0mg | 0.6mg | 4% |
| Carbs | 18.12g | 31.16g | 4% |
| Monounsaturated fat | 2.739g | 1.511g | 3% |
| Selenium | 6µg | 7.4µg | 3% |
| Choline | 9.1mg | 2% | |
| Calories | 153kcal | 185kcal | 2% |
| Vitamin C | 1.7mg | 0.1mg | 2% |
| Magnesium | 22mg | 13mg | 2% |
| Fats | 6.12g | 5.29g | 1% |
| Iron | 1.22mg | 1.15mg | 1% |
| Calcium | 29mg | 20mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Net carbs | 15.02g | 29.96g | N/A |
| Potassium | 131mg | 116mg | 0% |
| Sugar | 0.99g | 1.3g | N/A |
| Copper | 0.063mg | 0.065mg | 0% |
| Vitamin B2 | 0.08mg | 0.074mg | 0% |
| Trans fat | 0.07g | N/A | |
| Tryptophan | 0.052mg | 0.044mg | 0% |
| Threonine | 0.239mg | 0.098mg | 0% |
| Isoleucine | 0.271mg | 0.109mg | 0% |
| Leucine | 0.568mg | 0.24mg | 0% |
| Lysine | 0.427mg | 0.131mg | 0% |
| Methionine | 0.15mg | 0.071mg | 0% |
| Valine | 0.318mg | 0.137mg | 0% |
| Histidine | 0.196mg | 0.071mg | 0% |
| Fructose | 0.17g | 0.42g | 0% |
| Omega-3 - ALA | 0.029g | 0.238g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.011g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 2.052g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
30%
29%
Comparison summary
Which food is lower in Sugar?
Tamale is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Tamale contains less Sodium (difference - 101mg)
Which food is lower in Cholesterol?
Spanish rice is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Spanish rice is lower in Saturated fat (difference - 1.391g)
Which food is lower in glycemic index?
Spanish rice is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Spanish rice is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.