Soup beans vs. Tamale — In-Depth Nutrition Comparison

Compare

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).

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.

Soup beans

Tamale

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%

~equal in Calcium ~29mg

~equal in Iron ~1.22mg

~equal in Sodium ~427mg

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.

Soup beans

Tamale

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%

~equal in Vitamin C ~1.7mg

~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			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