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  6. Chickpea raw vs. Tamale

Chickpea raw vs. Tamale — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and tamale

  • Chickpea raw has more manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, vitamin B5, and phosphorus; however, tamale is higher in vitamin B12.
  • Chickpea raw covers your daily need for manganese, 919% more than tamale.
  • Chickpea raw has 37 times more folate than tamale. While chickpea raw has 557µg of folate, tamale has only 15µg.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Tamales (Navajo).

Infographic

Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Tamale
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 +259.1%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +448.1%
Contains more IronIron +253.3%
Contains more CopperCopper +941.3%
Contains more ZincZinc +86.5%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +12144.8%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Tamale
Tamale
1
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 +135.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +854%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B5Vitamin B5 +674.6%
Contains more Vitamin B6Vitamin B6 +274.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3613.3%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.59mg

All nutrients comparison - raw data values

Nutrient Chickpea raw Tamale DV% diff.
Manganese 21.306mg 0.174mg 919%
Folate 557µg 15µg 136%
Copper 0.656mg 0.063mg 66%
Iron 4.31mg 1.22mg 39%
Vitamin B1 0.477mg 0.05mg 36%
Fiber 12.2g 3.1g 36%
Vitamin B6 0.535mg 0.143mg 30%
Protein 20.47g 6.28g 28%
Vitamin B5 1.588mg 0.205mg 28%
Vitamin B12 0µg 0.54µg 23%
Phosphorus 252mg 99mg 22%
Sodium 24mg 427mg 18%
Choline 99.3mg 18%
Potassium 718mg 131mg 17%
Carbs 62.95g 18.12g 15%
Magnesium 79mg 22mg 14%
Polyunsaturated fat 2.731g 0.688g 14%
Zinc 2.76mg 1.48mg 12%
Selenium 0µg 6µg 11%
Calories 378kcal 153kcal 11%
Vitamin B2 0.212mg 0.08mg 10%
Saturated fat 0.603g 2.396g 8%
Vitamin K 9µg 8%
Cholesterol 0mg 17mg 6%
Vitamin E 0.82mg 0mg 5%
Starch 12.27g 5%
Vitamin C 4mg 1.7mg 3%
Monounsaturated fat 1.377g 2.739g 3%
Calcium 57mg 29mg 3%
Fats 6.04g 6.12g 0%
Net carbs 50.75g 15.02g N/A
Sugar 10.7g 0.99g N/A
Vitamin A 3µg 0µg 0%
Vitamin B3 1.541mg 1.59mg 0%
Tryptophan 0.2mg 0.052mg 0%
Threonine 0.766mg 0.239mg 0%
Isoleucine 0.882mg 0.271mg 0%
Leucine 1.465mg 0.568mg 0%
Lysine 1.377mg 0.427mg 0%
Methionine 0.27mg 0.15mg 0%
Phenylalanine 1.103mg 0.275mg 0%
Valine 0.865mg 0.318mg 0%
Histidine 0.566mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Tamale
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 +226%
Contains more CarbsCarbs +247.4%
Contains more OtherOther +107.2%
Contains more WaterWater +786.7%
~equal in Fats ~6.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Tamale
Tamale
1
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 -74.8%
Contains more Poly. FatPolyunsaturated fat +296.9%
Contains more Mono. FatMonounsaturated fat +98.9%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.