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  6. Navy bean raw vs. Tamale

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

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Summary of differences between navy bean raw and tamale

  • Navy bean raw has more copper, folate, vitamin B1, vitamin C, magnesium, vitamin B5, and vitamin B2; however, tamale is higher in vitamin B12.
  • Navy bean raw covers your daily need for copper, 33% more than tamale.
  • Navy bean raw has 11 times more vitamin C than tamale. While navy bean raw has 18.8mg of vitamin C, tamale has only 1.7mg.
  • Navy bean raw has less saturated fat.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Tamales (Navajo).

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Tamale
Tamale
3
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 +359.1%
Contains more PotassiumPotassium +134.4%
Contains more IronIron +58.2%
Contains more CopperCopper +465.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +134.5%
Contains more CalciumCalcium +93.3%
Contains more ZincZinc +66.3%
Contains more SeleniumSelenium +900%
~equal in Phosphorus ~99mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +1005.9%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B5Vitamin B5 +302.4%
Contains more Vitamin B6Vitamin B6 +33.6%
Contains more FolateFolate +780%
Contains more Vitamin B3Vitamin B3 +30.3%
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 Navy bean raw Tamale DV% diff.
Copper 0.356mg 0.063mg 33%
Folate 132µg 15µg 29%
Vitamin B1 0.39mg 0.05mg 28%
Vitamin B12 0µg 0.54µg 23%
Vitamin C 18.8mg 1.7mg 19%
Magnesium 101mg 22mg 19%
Sodium 13mg 427mg 18%
Fiber 3.1g 12%
Vitamin B5 0.825mg 0.205mg 12%
Saturated fat 0.085g 2.396g 11%
Vitamin B2 0.215mg 0.08mg 10%
Manganese 0.408mg 0.174mg 10%
Selenium 0.6µg 6µg 10%
Iron 1.93mg 1.22mg 9%
Fats 0.7g 6.12g 8%
Monounsaturated fat 0.052g 2.739g 7%
Cholesterol 0mg 17mg 6%
Potassium 307mg 131mg 5%
Zinc 0.89mg 1.48mg 5%
Starch 12.27g 5%
Vitamin B6 0.191mg 0.143mg 4%
Calories 67kcal 153kcal 4%
Vitamin B3 1.22mg 1.59mg 2%
Carbs 13.05g 18.12g 2%
Polyunsaturated fat 0.407g 0.688g 2%
Calcium 15mg 29mg 1%
Protein 6.15g 6.28g 0%
Net carbs 13.05g 15.02g N/A
Sugar 0.99g N/A
Phosphorus 100mg 99mg 0%
Tryptophan 0.064mg 0.052mg 0%
Threonine 0.258mg 0.239mg 0%
Isoleucine 0.273mg 0.271mg 0%
Leucine 0.442mg 0.568mg 0%
Lysine 0.35mg 0.427mg 0%
Methionine 0.064mg 0.15mg 0%
Phenylalanine 0.31mg 0.275mg 0%
Valine 0.316mg 0.318mg 0%
Histidine 0.172mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Tamale
Tamale
4
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 WaterWater +16.2%
Contains more FatsFats +774.3%
Contains more CarbsCarbs +38.9%
Contains more OtherOther +45.3%
~equal in Protein ~6.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -96.5%
Contains more Mono. FatMonounsaturated fat +5167.3%
Contains more Poly. FatPolyunsaturated fat +69%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.