Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tamale
  5. Compare
  6. Tamale vs. Adzuki bean

Tamale vs. Adzuki bean — In-Depth Nutrition Comparison

Compare

How are tamale and adzuki bean different?

  • Adzuki bean is higher than tamale in folate, copper, manganese, iron, phosphorus, fiber, vitamin B1, potassium, zinc, and vitamin B5.
  • Adzuki bean covers your daily need for folate, 152% more than tamale.
  • Tamale has a higher glycemic index (82) than adzuki bean (29).

Tamales (Navajo) and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Tamale vs Adzuki bean 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.
Tamale
Tamale
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +93.5%
Contains more MagnesiumMagnesium +477.3%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +857.3%
Contains more IronIron +308.2%
Contains more CopperCopper +1636.5%
Contains more ZincZinc +240.5%
Contains more PhosphorusPhosphorus +284.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +894.3%

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.
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%
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% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +617.6%
Contains more Vitamin B6Vitamin B6 +145.5%
Contains more FolateFolate +4046.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Adzuki bean DV% diff.
Folate 15µg 622µg 152%
Copper 0.063mg 1.094mg 115%
Manganese 0.174mg 1.73mg 68%
Iron 1.22mg 4.98mg 47%
Phosphorus 99mg 381mg 40%
Fiber 3.1g 12.7g 38%
Vitamin B1 0.05mg 0.455mg 34%
Potassium 131mg 1254mg 33%
Zinc 1.48mg 5.04mg 32%
Protein 6.28g 19.87g 27%
Vitamin B5 0.205mg 1.471mg 25%
Magnesium 22mg 127mg 25%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 5mg 18%
Vitamin B6 0.143mg 0.351mg 16%
Carbs 18.12g 62.9g 15%
Vitamin B2 0.08mg 0.22mg 11%
Saturated fat 2.396g 0.191g 10%
Calories 153kcal 329kcal 9%
Fats 6.12g 0.53g 9%
Vitamin B3 1.59mg 2.63mg 7%
Monounsaturated fat 2.739g 0.05g 7%
Cholesterol 17mg 0mg 6%
Selenium 6µg 3.1µg 5%
Starch 12.27g 5%
Polyunsaturated fat 0.688g 0.113g 4%
Calcium 29mg 66mg 4%
Vitamin C 1.7mg 0mg 2%
Net carbs 15.02g 50.2g N/A
Sugar 0.99g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.052mg 0.191mg 0%
Threonine 0.239mg 0.674mg 0%
Isoleucine 0.271mg 0.791mg 0%
Leucine 0.568mg 1.668mg 0%
Lysine 0.427mg 1.497mg 0%
Methionine 0.15mg 0.21mg 0%
Phenylalanine 0.275mg 1.052mg 0%
Valine 0.318mg 1.023mg 0%
Histidine 0.196mg 0.524mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +1054.7%
Contains more WaterWater +406.7%
Contains more ProteinProtein +216.4%
Contains more CarbsCarbs +247.1%
Contains more OtherOther +136.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +5378%
Contains more Poly. FatPolyunsaturated fat +508.8%
Contains less Sat. FatSaturated fat -92%

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.