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  6. Pigeon pea raw vs. Tamale

Pigeon pea raw vs. Tamale — In-Depth Nutrition Comparison

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How are pigeon pea raw and tamale different?

  • Pigeon pea raw is richer in copper, folate, manganese, iron, vitamin B1, fiber, magnesium, phosphorus, and potassium, while tamale is higher in vitamin B12.
  • Pigeon pea raw covers your daily need for copper, 110% more than tamale.
  • Pigeon pea raw contains 30 times more folate than tamale. Pigeon pea raw contains 456µg of folate, while tamale contains 15µg.
  • Tamale has a higher glycemic index (82) than pigeon pea raw (22).

Pigeon peas (red gram), mature seeds, raw and Tamales (Navajo) types were used in this article.

Infographic

Pigeon pea 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 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 +731.8%
Contains more CalciumCalcium +348.3%
Contains more PotassiumPotassium +962.6%
Contains more IronIron +328.7%
Contains more CopperCopper +1577.8%
Contains more ZincZinc +86.5%
Contains more PhosphorusPhosphorus +270.7%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +929.3%
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 0% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1186%
Contains more Vitamin B2Vitamin B2 +133.8%
Contains more Vitamin B3Vitamin B3 +86.5%
Contains more Vitamin B5Vitamin B5 +517.6%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more FolateFolate +2940%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~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 Pigeon pea raw Tamale DV% diff.
Folate 456µg 15µg 110%
Copper 1.057mg 0.063mg 110%
Manganese 1.791mg 0.174mg 70%
Iron 5.23mg 1.22mg 50%
Vitamin B1 0.643mg 0.05mg 49%
Fiber 15g 3.1g 48%
Phosphorus 367mg 99mg 38%
Magnesium 183mg 22mg 38%
Potassium 1392mg 131mg 37%
Protein 21.7g 6.28g 31%
Vitamin B12 0µg 0.54µg 23%
Vitamin B5 1.266mg 0.205mg 21%
Sodium 17mg 427mg 18%
Carbs 62.78g 18.12g 15%
Zinc 2.76mg 1.48mg 12%
Vitamin B6 0.283mg 0.143mg 11%
Calories 343kcal 153kcal 10%
Calcium 130mg 29mg 10%
Saturated fat 0.33g 2.396g 9%
Vitamin B3 2.965mg 1.59mg 9%
Vitamin B2 0.187mg 0.08mg 8%
Monounsaturated fat 0.012g 2.739g 7%
Fats 1.49g 6.12g 7%
Cholesterol 0mg 17mg 6%
Starch 12.27g 5%
Selenium 8.2µg 6µg 4%
Vitamin C 0mg 1.7mg 2%
Polyunsaturated fat 0.814g 0.688g 1%
Net carbs 47.78g 15.02g N/A
Sugar 0.99g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.212mg 0.052mg 0%
Threonine 0.767mg 0.239mg 0%
Isoleucine 0.785mg 0.271mg 0%
Leucine 1.549mg 0.568mg 0%
Lysine 1.521mg 0.427mg 0%
Methionine 0.243mg 0.15mg 0%
Phenylalanine 1.858mg 0.275mg 0%
Valine 0.937mg 0.318mg 0%
Histidine 0.774mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 +245.5%
Contains more CarbsCarbs +246.5%
Contains more OtherOther +149.3%
Contains more FatsFats +310.7%
Contains more WaterWater +543.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 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 -86.2%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains more Mono. FatMonounsaturated fat +22725%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.