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  6. Lima bean vs. Tamale

Lima bean vs. Tamale — In-Depth Nutrition Comparison

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How are Lima bean and Tamale different?

  • Lima bean is higher in Copper, Folate, Fiber, Manganese, Iron, Potassium, and Vitamin B1, however, Tamale is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Tamale is 23% higher.
  • Lima bean contains 6 times more Folate than Tamale. While Lima bean contains 83µg of Folate, Tamale contains only 15µg.
  • Lima bean has less Saturated Fat.

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

Infographic

Lima bean 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.
Lima bean
Lima bean
7
:
3
Tamale
Tamale
Contains more Iron +95.9%
Contains more Magnesium +95.5%
Contains more Phosphorus +12.1%
Contains more Potassium +287.8%
Contains less Sodium -99.5%
Contains more Copper +273%
Contains more Manganese +196.6%
Contains more Calcium +70.6%
Contains more Zinc +55.8%
Contains more Selenium +33.3%
Lima bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 90% 31% 48% 45% 1% 26% 79% 68% 25%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Iron +95.9%
Contains more Magnesium +95.5%
Contains more Phosphorus +12.1%
Contains more Potassium +287.8%
Contains less Sodium -99.5%
Contains more Copper +273%
Contains more Manganese +196.6%
Contains more Calcium +70.6%
Contains more Zinc +55.8%
Contains more Selenium +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 bean
Lima bean
7
:
4
Tamale
Tamale
Contains more Vitamin E +∞%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +12.6%
Contains more Folate +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +277.7%
Contains more Vitamin B12 +∞%
Lima bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 41% 13% 8% 26% 38% 63% 0% 5%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +222%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +12.6%
Contains more Folate +453.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +277.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lima bean
Lima bean
3
:
2
Tamale
Tamale
Contains more Protein +24.2%
Contains more Carbs +15.2%
Contains more Fats +1510.5%
Contains more Other +20%
Equal in Water - 68.1
Lima bean
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Tamale
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 Protein +24.2%
Contains more Carbs +15.2%
Contains more Fats +1510.5%
Contains more Other +20%
Equal in Water - 68.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lima bean
Lima bean
1
:
2
Tamale
Tamale
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +7955.9%
Contains more Polyunsaturated fat +302.3%
Lima bean
30% 12% 58%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.171 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +7955.9%
Contains more Polyunsaturated fat +302.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lima bean Tamale
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima bean Tamale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Lima bean
16%
Tamale
Minerals Daily Need Coverage Score
41%
Lima bean
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Tamale
Tamale is lower in Sugar (difference - 1.91g)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.2)
Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 425mg)
Which food is lower in Cholesterol?
Lima bean
Lima bean is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 2.307g)
Which food is lower in glycemic index?
Lima bean
Lima bean is lower in glycemic index (difference - 50)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.