Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Adzuki bean vs. Tamale — In-Depth Nutrition Comparison

Compare

How are adzuki bean and tamale different?

  • Adzuki bean is higher than tamale in folate, copper, manganese, iron, phosphorus, fiber, vitamin B1, potassium, zinc, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 152% more than tamale.
  • Adzuki bean contains 17 times more copper than tamale. Adzuki bean contains 1.094mg of copper, while tamale contains 0.063mg.
  • Tamale has a higher glycemic index (82) than adzuki bean (29).

Beans, adzuki, mature seeds, raw and Tamales (Navajo) types were used in this article.

Infographic

Adzuki bean vs Tamale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Tamale
1
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%
Contains more MagnesiumMagnesium +477.3%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +857.3%
Contains more IronIron +308.2%
Contains more CopperCopper +1636.5%
Contains more ZincZinc +240.5%
Contains more PhosphorusPhosphorus +284.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +894.3%
Contains more SeleniumSelenium +93.5%

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.
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Tamale
2
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +617.6%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more FolateFolate +4046.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Tamale DV% diff.
Folate 622µg 15µg 152%
Copper 1.094mg 0.063mg 115%
Manganese 1.73mg 0.174mg 68%
Iron 4.98mg 1.22mg 47%
Phosphorus 381mg 99mg 40%
Fiber 12.7g 3.1g 38%
Vitamin B1 0.455mg 0.05mg 34%
Potassium 1254mg 131mg 33%
Zinc 5.04mg 1.48mg 32%
Protein 19.87g 6.28g 27%
Vitamin B5 1.471mg 0.205mg 25%
Magnesium 127mg 22mg 25%
Vitamin B12 0µg 0.54µg 23%
Sodium 5mg 427mg 18%
Vitamin B6 0.351mg 0.143mg 16%
Carbs 62.9g 18.12g 15%
Vitamin B2 0.22mg 0.08mg 11%
Saturated fat 0.191g 2.396g 10%
Calories 329kcal 153kcal 9%
Fats 0.53g 6.12g 9%
Vitamin B3 2.63mg 1.59mg 7%
Monounsaturated fat 0.05g 2.739g 7%
Cholesterol 0mg 17mg 6%
Selenium 3.1µg 6µg 5%
Starch 12.27g 5%
Polyunsaturated fat 0.113g 0.688g 4%
Calcium 66mg 29mg 4%
Vitamin C 0mg 1.7mg 2%
Net carbs 50.2g 15.02g N/A
Sugar 0.99g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.191mg 0.052mg 0%
Threonine 0.674mg 0.239mg 0%
Isoleucine 0.791mg 0.271mg 0%
Leucine 1.668mg 0.568mg 0%
Lysine 1.497mg 0.427mg 0%
Methionine 0.21mg 0.15mg 0%
Phenylalanine 1.052mg 0.275mg 0%
Valine 1.023mg 0.318mg 0%
Histidine 0.524mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Contains more ProteinProtein +216.4%
Contains more CarbsCarbs +247.1%
Contains more OtherOther +136.2%
Contains more FatsFats +1054.7%
Contains more WaterWater +406.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
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
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +5378%
Contains more Poly. FatPolyunsaturated fat +508.8%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.