Soybean raw vs. Tamale — In-Depth Nutrition Comparison
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A recap on differences between soybean raw and tamale
- Soybean raw is higher than tamale in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
- Soybean raw covers your daily iron needs 181% more than tamale.
- Soybean raw contains 26 times more copper than tamale. While soybean raw contains 1.658mg of copper, tamale contains only 0.063mg.
- The glycemic index of soybean raw is lower.
Food varieties used in this article are Soybeans, mature seeds, raw 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 MagnesiumMagnesium | +1172.7% |
| Contains more CalciumCalcium | +855.2% |
| Contains more PotassiumPotassium | +1271.8% |
| Contains more IronIron | +1186.9% |
| Contains more CopperCopper | +2531.7% |
| Contains more ZincZinc | +230.4% |
| Contains more PhosphorusPhosphorus | +611.1% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1346.6% |
| Contains more SeleniumSelenium | +196.7% |
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.
| Contains more Vitamin CVitamin C | +252.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1648% |
| Contains more Vitamin B2Vitamin B2 | +987.5% |
| Contains more Vitamin B5Vitamin B5 | +286.8% |
| Contains more Vitamin B6Vitamin B6 | +163.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 1.22mg | 181% |
| Copper | 1.658mg | 0.063mg | 177% |
| Manganese | 2.517mg | 0.174mg | 102% |
| Folate | 375µg | 15µg | 90% |
| Phosphorus | 704mg | 99mg | 86% |
| Polyunsaturated fat | 11.255g | 0.688g | 70% |
| Vitamin B1 | 0.874mg | 0.05mg | 69% |
| Magnesium | 280mg | 22mg | 61% |
| Vitamin B2 | 0.87mg | 0.08mg | 61% |
| Protein | 36.49g | 6.28g | 60% |
| Potassium | 1797mg | 131mg | 49% |
| Vitamin K | 47µg | 39% | |
| Zinc | 4.89mg | 1.48mg | 31% |
| Calcium | 277mg | 29mg | 25% |
| Fiber | 9.3g | 3.1g | 25% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Selenium | 17.8µg | 6µg | 21% |
| Choline | 115.9mg | 21% | |
| Fats | 19.94g | 6.12g | 21% |
| Vitamin B6 | 0.377mg | 0.143mg | 18% |
| Sodium | 2mg | 427mg | 18% |
| Calories | 446kcal | 153kcal | 15% |
| Vitamin B5 | 0.793mg | 0.205mg | 12% |
| Vitamin E | 0.85mg | 0mg | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin C | 6mg | 1.7mg | 5% |
| Starch | 12.27g | 5% | |
| Carbs | 30.16g | 18.12g | 4% |
| Monounsaturated fat | 4.404g | 2.739g | 4% |
| Saturated fat | 2.884g | 2.396g | 2% |
| Net carbs | 20.86g | 15.02g | N/A |
| Sugar | 7.33g | 0.99g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B3 | 1.623mg | 1.59mg | 0% |
| Tryptophan | 0.591mg | 0.052mg | 0% |
| Threonine | 1.766mg | 0.239mg | 0% |
| Isoleucine | 1.971mg | 0.271mg | 0% |
| Leucine | 3.309mg | 0.568mg | 0% |
| Lysine | 2.706mg | 0.427mg | 0% |
| Methionine | 0.547mg | 0.15mg | 0% |
| Phenylalanine | 2.122mg | 0.275mg | 0% |
| Valine | 2.029mg | 0.318mg | 0% |
| Histidine | 1.097mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +481.1% |
| Contains more FatsFats | +225.8% |
| Contains more CarbsCarbs | +66.4% |
| Contains more OtherOther | +252.9% |
| Contains more WaterWater | +697.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains more Mono. FatMonounsaturated fat | +60.8% |
| Contains more Poly. FatPolyunsaturated fat | +1535.9% |
| Contains less Sat. FatSaturated fat | -16.9% |