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  6. Lupin Bean Raw vs. Tamale

Lupin Bean Raw vs. Tamale — In-Depth Nutrition Comparison

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Summary of differences between lupin Bean Raw and tamale

  • Tamale has less copper, manganese, folate, fiber, vitamin B1, phosphorus, magnesium, iron, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 107% more than tamale.
  • Lupin Bean Raw has 24 times more folate than tamale. While lupin Bean Raw has 355µg of folate, tamale has only 15µg.

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

Infographic

Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Tamale
Tamale
0
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 +800%
Contains more CalciumCalcium +506.9%
Contains more PotassiumPotassium +673.3%
Contains more IronIron +257.4%
Contains more CopperCopper +1522.2%
Contains more ZincZinc +220.9%
Contains more PhosphorusPhosphorus +344.4%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1269%
Contains more SeleniumSelenium +36.7%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
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 +182.4%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B5Vitamin B5 +265.9%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more FolateFolate +2266.7%
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 Lupin Bean Raw Tamale DV% diff.
Copper 1.022mg 0.063mg 107%
Manganese 2.382mg 0.174mg 96%
Folate 355µg 15µg 85%
Fiber 18.9g 3.1g 63%
Protein 36.17g 6.28g 60%
Vitamin B1 0.64mg 0.05mg 49%
Phosphorus 440mg 99mg 49%
Magnesium 198mg 22mg 42%
Iron 4.36mg 1.22mg 39%
Zinc 4.75mg 1.48mg 30%
Potassium 1013mg 131mg 26%
Vitamin B12 0µg 0.54µg 23%
Sodium 15mg 427mg 18%
Vitamin B6 0.357mg 0.143mg 16%
Calcium 176mg 29mg 15%
Polyunsaturated fat 2.439g 0.688g 12%
Vitamin B2 0.22mg 0.08mg 11%
Vitamin B5 0.75mg 0.205mg 11%
Calories 371kcal 153kcal 11%
Carbs 40.37g 18.12g 7%
Cholesterol 0mg 17mg 6%
Saturated fat 1.156g 2.396g 6%
Fats 9.74g 6.12g 6%
Starch 12.27g 5%
Selenium 8.2µg 6µg 4%
Vitamin B3 2.19mg 1.59mg 4%
Vitamin C 4.8mg 1.7mg 3%
Monounsaturated fat 3.94g 2.739g 3%
Net carbs 21.47g 15.02g N/A
Sugar 0.99g N/A
Tryptophan 0.289mg 0.052mg 0%
Threonine 1.331mg 0.239mg 0%
Isoleucine 1.615mg 0.271mg 0%
Leucine 2.743mg 0.568mg 0%
Lysine 1.933mg 0.427mg 0%
Methionine 0.255mg 0.15mg 0%
Phenylalanine 1.435mg 0.275mg 0%
Valine 1.51mg 0.318mg 0%
Histidine 1.03mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Tamale
Tamale
1
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 +476%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +137.7%
Contains more WaterWater +552.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Tamale
Tamale
0
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 -51.8%
Contains more Mono. FatMonounsaturated fat +43.8%
Contains more Poly. FatPolyunsaturated fat +254.5%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.