Lima beans vs. Tamale — In-Depth Nutrition Comparison

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How are lima beans and tamale different?

Lima beans are higher in copper, folate, fiber, manganese, iron, potassium, and vitamin B1; however, tamale is richer in vitamin B12.
Daily need coverage for vitamin B12 for tamale is 23% higher.
Lima beans contain 6 times more folate than tamale. While lima beans contain 83µg of folate, tamale contains only 15µg.
Lima beans have less saturated fat.
Lima beans have a lower glycemic index (32) than tamale (82).

Lima beans, large, mature seeds, cooked, boiled, without salt and Tamales (Navajo) are the varieties used in this article.

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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.

Lima beans

Tamale

Contains more MagnesiumMagnesium	+95.5%
Contains more PotassiumPotassium	+287.8%
Contains more IronIron	+95.9%
Contains more CopperCopper	+273%
Contains more PhosphorusPhosphorus	+12.1%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+196.6%

Contains more CalciumCalcium	+70.6%
Contains more ZincZinc	+55.8%
Contains more SeleniumSelenium	+33.3%

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.

Lima beans

Tamale

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+222%
Contains more Vitamin B5Vitamin B5	+105.9%
Contains more Vitamin B6Vitamin B6	+12.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+453.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+45.5%
Contains more Vitamin B3Vitamin B3	+277.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	0.54µg	23%
Copper	0.235mg	0.063mg	19%
Sodium	2mg	427mg	18%
Folate	83µg	15µg	17%
Fiber	7g	3.1g	16%
Manganese	0.516mg	0.174mg	15%
Iron	2.39mg	1.22mg	15%
Potassium	508mg	131mg	11%
Saturated fat	0.089g	2.396g	10%
Fats	0.38g	6.12g	9%
Vitamin B1	0.161mg	0.05mg	9%
Vitamin B3	0.421mg	1.59mg	7%
Monounsaturated fat	0.034g	2.739g	7%
Cholesterol	0mg	17mg	6%
Choline	32.5mg		6%
Zinc	0.95mg	1.48mg	5%
Starch		12.27g	5%
Magnesium	43mg	22mg	5%
Vitamin B5	0.422mg	0.205mg	4%
Selenium	4.5µg	6µg	3%
Polyunsaturated fat	0.171g	0.688g	3%
Protein	7.8g	6.28g	3%
Vitamin K	2µg		2%
Calories	115kcal	153kcal	2%
Vitamin B2	0.055mg	0.08mg	2%
Phosphorus	111mg	99mg	2%
Vitamin C	0mg	1.7mg	2%
Vitamin B6	0.161mg	0.143mg	1%
Vitamin E	0.18mg	0mg	1%
Calcium	17mg	29mg	1%
Carbs	20.88g	18.12g	1%
Net carbs	13.88g	15.02g	N/A
Sugar	2.9g	0.99g	N/A
Tryptophan	0.092mg	0.052mg	0%
Threonine	0.337mg	0.239mg	0%
Isoleucine	0.411mg	0.271mg	0%
Leucine	0.673mg	0.568mg	0%
Lysine	0.523mg	0.427mg	0%
Methionine	0.099mg	0.15mg	0%
Phenylalanine	0.449mg	0.275mg	0%
Valine	0.469mg	0.318mg	0%
Histidine	0.238mg	0.196mg	0%
Fructose		0.17g	0%
Omega-3 - ALA		0.029g	N/A