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  6. Broad bean raw vs. Tamale

Broad bean raw vs. Tamale — In-Depth Nutrition Comparison

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Significant differences between broad bean raw and tamale

  • Broad bean raw has more copper, folate, manganese, fiber, vitamin B2, and vitamin E; however, tamale is richer in vitamin B12 and selenium.
  • Broad bean raw covers your daily copper needs 38% more than tamale.
  • Broad bean raw contains less sodium.

Specific food types used in this comparison are Beans, fava, in pod, raw and Tamales (Navajo).

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Tamale
Tamale
2
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 +50%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +27%
Contains more CopperCopper +538.1%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +279.9%
Contains more ZincZinc +48%
Contains more SeleniumSelenium +650%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Tamale
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 CVitamin C +117.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +166%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +886.7%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.205mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Tamale DV% diff.
Copper 0.402mg 0.063mg 38%
Vitamin K 40.9µg 34%
Folate 148µg 15µg 33%
Vitamin B12 0µg 0.54µg 23%
Manganese 0.661mg 0.174mg 21%
Fiber 7.5g 3.1g 18%
Sodium 25mg 427mg 17%
Vitamin B2 0.29mg 0.08mg 16%
Saturated fat 0.118g 2.396g 10%
Selenium 0.8µg 6µg 9%
Fats 0.73g 6.12g 8%
Vitamin E 1.16mg 0mg 8%
Vitamin B1 0.133mg 0.05mg 7%
Monounsaturated fat 0.104g 2.739g 7%
Cholesterol 0mg 17mg 6%
Potassium 332mg 131mg 6%
Starch 12.27g 5%
Iron 1.55mg 1.22mg 4%
Zinc 1mg 1.48mg 4%
Phosphorus 129mg 99mg 4%
Vitamin B3 2.249mg 1.59mg 4%
Vitamin B6 0.104mg 0.143mg 3%
Calories 88kcal 153kcal 3%
Protein 7.92g 6.28g 3%
Magnesium 33mg 22mg 3%
Vitamin A 17µg 0µg 2%
Vitamin C 3.7mg 1.7mg 2%
Polyunsaturated fat 0.342g 0.688g 2%
Calcium 37mg 29mg 1%
Carbs 17.63g 18.12g 0%
Net carbs 10.13g 15.02g N/A
Sugar 9.21g 0.99g N/A
Vitamin B5 0.225mg 0.205mg 0%
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Tamale
Tamale
3
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 +26.1%
Contains more FatsFats +738.4%
Contains more OtherOther +23.2%
~equal in Carbs ~18.12g
~equal in Water ~68.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Tamale
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 -95.1%
Contains more Mono. FatMonounsaturated fat +2533.7%
Contains more Poly. FatPolyunsaturated fat +101.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.