Soup beans vs. Tamale — In-Depth Nutrition Comparison
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The main differences between soup beans and tamale
- Soup beans are richer in vitamin A, copper, fiber, and manganese, yet tamale is richer in vitamin B12, zinc, vitamin B6, phosphorus, and vitamin B3.
- Daily need coverage for vitamin A for soup beans is 33% higher.
- Soup beans contain 3 times more copper than tamale. Soup beans contain 0.16mg of copper, while tamale contains 0.063mg.
- Soup beans contain less saturated fat.
- Soup beans have a lower glycemic index than tamale.
Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Tamales (Navajo).
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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.
| Contains more PotassiumPotassium | +33.6% |
| Contains more CopperCopper | +154% |
| Contains more ManganeseManganese | +66.7% |
| Contains more SeleniumSelenium | +15% |
| Contains more MagnesiumMagnesium | +15.8% |
| Contains more ZincZinc | +236.4% |
| Contains more PhosphorusPhosphorus | +67.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +127.1% |
| Contains more Vitamin B5Vitamin B5 | +412.5% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more Vitamin B12Vitamin B12 | +1700% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more WaterWater | +15.5% |
| Contains more ProteinProtein | +21% |
| Contains more FatsFats | +74.9% |
| Contains more CarbsCarbs | +62.4% |
~equal in
Other
~1.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
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 | -42.8% |
| Contains more Mono. FatMonounsaturated fat | +73.4% |
| Contains more Poly. FatPolyunsaturated fat | +76.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.03µg | 0.54µg | 21% |
| Copper | 0.16mg | 0.063mg | 11% |
| Vitamin A | 81µg | 0µg | 9% |
| Zinc | 0.44mg | 1.48mg | 9% |
| Vitamin B6 | 0.05mg | 0.143mg | 7% |
| Vitamin B3 | 0.7mg | 1.59mg | 6% |
| Phosphorus | 59mg | 99mg | 6% |
| Fiber | 4.6g | 3.1g | 6% |
| Manganese | 0.29mg | 0.174mg | 5% |
| Saturated fat | 1.37g | 2.396g | 5% |
| Starch | 12.27g | 5% | |
| Fats | 3.5g | 6.12g | 4% |
| Calories | 95kcal | 153kcal | 3% |
| Vitamin B5 | 0.04mg | 0.205mg | 3% |
| Cholesterol | 9mg | 17mg | 3% |
| Monounsaturated fat | 1.58g | 2.739g | 3% |
| Vitamin B2 | 0.06mg | 0.08mg | 2% |
| Carbs | 11.16g | 18.12g | 2% |
| Polyunsaturated fat | 0.39g | 0.688g | 2% |
| Selenium | 6.9µg | 6µg | 2% |
| Protein | 5.19g | 6.28g | 2% |
| Folate | 12µg | 15µg | 1% |
| Vitamin B1 | 0.06mg | 0.05mg | 1% |
| Sodium | 400mg | 427mg | 1% |
| Iron | 1.33mg | 1.22mg | 1% |
| Potassium | 175mg | 131mg | 1% |
| Magnesium | 19mg | 22mg | 1% |
| Vitamin C | 1.8mg | 1.7mg | 0% |
| Net carbs | 6.56g | 15.02g | N/A |
| Calcium | 32mg | 29mg | 0% |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
15%
Minerals Daily Need Coverage Score
31%
30%
Comparison summary
Which food is richer in vitamins?
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Soup beans is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Soup beans contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Soup beans is lower in Saturated fat (difference - 1.026g)
Which food is lower in glycemic index?
Soup beans is lower in glycemic index (difference - 18)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.