Tamale vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between tamale and beans?
- Tamale is richer in vitamin B12, iron, and vitamin B3, while beans are higher in copper, fiber, and vitamin B1.
- Tamale's daily need coverage for vitamin B12 is 23% higher.
- Tamale has a higher glycemic index (82) than beans (33).
We used Tamales (Navajo) and Beans, baked, canned, no salt added types in this comparison.
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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 IronIron | +320.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more CalciumCalcium | +72.4% |
| Contains more PotassiumPotassium | +126% |
| Contains more CopperCopper | +227% |
| Contains less SodiumSodium | -99.8% |
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 B2Vitamin B2 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +269.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +82.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 1mg | 19% |
| Copper | 0.063mg | 0.206mg | 16% |
| Iron | 1.22mg | 0.29mg | 12% |
| Saturated fat | 2.396g | 0.103g | 10% |
| Fiber | 3.1g | 5.5g | 10% |
| Fats | 6.12g | 0.4g | 9% |
| Vitamin B1 | 0.05mg | 0.15mg | 8% |
| Manganese | 0.174mg | 8% | |
| Vitamin B3 | 1.59mg | 0.43mg | 7% |
| Monounsaturated fat | 2.739g | 0.035g | 7% |
| Choline | 30.8mg | 6% | |
| Cholesterol | 17mg | 0mg | 6% |
| Potassium | 131mg | 296mg | 5% |
| Starch | 12.27g | 5% | |
| Vitamin B5 | 0.205mg | 4% | |
| Selenium | 6µg | 4.5µg | 3% |
| Polyunsaturated fat | 0.688g | 0.172g | 3% |
| Protein | 6.28g | 4.8g | 3% |
| Folate | 15µg | 24µg | 2% |
| Vitamin B2 | 0.08mg | 0.06mg | 2% |
| Calories | 153kcal | 105kcal | 2% |
| Vitamin C | 1.7mg | 3.1mg | 2% |
| Calcium | 29mg | 50mg | 2% |
| Magnesium | 22mg | 32mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Carbs | 18.12g | 20.49g | 1% |
| Vitamin E | 0mg | 0.15mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin B6 | 0.143mg | 0.13mg | 1% |
| Zinc | 1.48mg | 1.4mg | 1% |
| Phosphorus | 99mg | 104mg | 1% |
| Net carbs | 15.02g | 14.99g | N/A |
| Sugar | 0.99g | 7.78g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.8% |
| Contains more FatsFats | +1430% |
| Contains more CarbsCarbs | +13.1% |
| Contains more OtherOther | +23.9% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7725.7% |
| Contains more Poly. FatPolyunsaturated fat | +300% |
| Contains less Sat. FatSaturated fat | -95.7% |
