Baked beans vs. Tamale — In-Depth Nutrition Comparison

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Important differences between baked beans and tamale

Baked beans have more copper, iron, fiber, folate, vitamin B1, and potassium; however, tamale has more vitamin B12, vitamin B3, and zinc.
Tamale's daily need coverage for vitamin B12 is 23% more.
Baked beans have 3 times more folate than tamale. Baked beans have 48µg of folate, while tamale has 15µg.
Tamale has a higher glycemic index than baked beans.

The food varieties used in the comparison are Beans, baked, home prepared and Tamales (Navajo).

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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.

Baked beans

Tamale

Contains more MagnesiumMagnesium	+95.5%
Contains more CalciumCalcium	+110.3%
Contains more PotassiumPotassium	+173.3%
Contains more IronIron	+63.1%
Contains more CopperCopper	+152.4%
Contains more ManganeseManganese	+46.6%

Contains more ZincZinc

+102.7%

~equal in Phosphorus ~99mg

~equal in Sodium ~427mg

~equal in Selenium ~6µg

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.

Baked beans

Tamale

Contains more Vitamin B1Vitamin B1	+172%
Contains more FolateFolate	+220%

Contains more Vitamin CVitamin C	+54.5%
Contains more Vitamin B2Vitamin B2	+63.3%
Contains more Vitamin B3Vitamin B3	+289.7%
Contains more Vitamin B5Vitamin B5	+32.3%
Contains more Vitamin B6Vitamin B6	+58.9%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~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			DV% diff.
Vitamin B12	0µg	0.54µg	23%
Copper	0.159mg	0.063mg	11%
Fiber	5.5g	3.1g	10%
Iron	1.99mg	1.22mg	10%
Folate	48µg	15µg	8%
Potassium	358mg	131mg	7%
Vitamin B3	0.408mg	1.59mg	7%
Zinc	0.73mg	1.48mg	7%
Vitamin B1	0.136mg	0.05mg	7%
Starch		12.27g	5%
Magnesium	43mg	22mg	5%
Cholesterol	5mg	17mg	4%
Manganese	0.255mg	0.174mg	4%
Vitamin B6	0.09mg	0.143mg	4%
Calcium	61mg	29mg	3%
Saturated fat	1.948g	2.396g	2%
Monounsaturated fat	2.133g	2.739g	2%
Vitamin B2	0.049mg	0.08mg	2%
Carbs	21.63g	18.12g	1%
Phosphorus	109mg	99mg	1%
Vitamin C	1.1mg	1.7mg	1%
Selenium	5.7µg	6µg	1%
Protein	5.54g	6.28g	1%
Fats	5.15g	6.12g	1%
Vitamin B5	0.155mg	0.205mg	1%
Calories	155kcal	153kcal	0%
Net carbs	16.13g	15.02g	N/A
Sugar		0.99g	N/A
Sodium	422mg	427mg	0%
Polyunsaturated fat	0.74g	0.688g	0%
Tryptophan	0.067mg	0.052mg	0%
Threonine	0.228mg	0.239mg	0%
Isoleucine	0.242mg	0.271mg	0%
Leucine	0.428mg	0.568mg	0%
Lysine	0.379mg	0.427mg	0%
Methionine	0.086mg	0.15mg	0%
Phenylalanine	0.287mg	0.275mg	0%
Valine	0.282mg	0.318mg	0%
Histidine	0.153mg	0.196mg	0%
Fructose		0.17g	0%
Omega-3 - ALA		0.029g	N/A