Tamale vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between tamale and baked beans

Tamale has more vitamin B12, vitamin B3, and zinc; however, baked beans have more copper, iron, fiber, folate, vitamin B1, and potassium.
Tamale's daily need coverage for vitamin B12 is 23% more.
Tamale has 4 times more vitamin B3 than baked beans. Tamale has 1.59mg of vitamin B3, while baked beans have 0.408mg.
Tamale has a higher glycemic index than baked beans.

The food varieties used in the comparison are Tamales (Navajo) and Beans, baked, home prepared.

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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.

Tamale

Baked beans

Contains more ZincZinc

+102.7%

Contains more MagnesiumMagnesium	+95.5%
Contains more CalciumCalcium	+110.3%
Contains more PotassiumPotassium	+173.3%
Contains more IronIron	+63.1%
Contains more CopperCopper	+152.4%
Contains more PhosphorusPhosphorus	+10.1%
Contains more ManganeseManganese	+46.6%

~equal in Sodium ~422mg

~equal in Selenium ~5.7µg

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

Baked beans

Contains more Vitamin CVitamin C	+54.5%
Contains more Vitamin B2Vitamin B2	+63.3%
Contains more Vitamin B3Vitamin B3	+289.7%
Contains more Vitamin B5Vitamin B5	+32.3%
Contains more Vitamin B6Vitamin B6	+58.9%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+172%
Contains more FolateFolate	+220%

~equal in Vitamin A ~0µg

~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			DV% diff.
Vitamin B12	0.54µg	0µg	23%
Copper	0.063mg	0.159mg	11%
Fiber	3.1g	5.5g	10%
Iron	1.22mg	1.99mg	10%
Folate	15µg	48µg	8%
Potassium	131mg	358mg	7%
Vitamin B3	1.59mg	0.408mg	7%
Zinc	1.48mg	0.73mg	7%
Vitamin B1	0.05mg	0.136mg	7%
Starch	12.27g		5%
Magnesium	22mg	43mg	5%
Cholesterol	17mg	5mg	4%
Manganese	0.174mg	0.255mg	4%
Vitamin B6	0.143mg	0.09mg	4%
Calcium	29mg	61mg	3%
Saturated fat	2.396g	1.948g	2%
Monounsaturated fat	2.739g	2.133g	2%
Vitamin B2	0.08mg	0.049mg	2%
Carbs	18.12g	21.63g	1%
Phosphorus	99mg	109mg	1%
Vitamin C	1.7mg	1.1mg	1%
Selenium	6µg	5.7µg	1%
Protein	6.28g	5.54g	1%
Fats	6.12g	5.15g	1%
Vitamin B5	0.205mg	0.155mg	1%
Calories	153kcal	155kcal	0%
Net carbs	15.02g	16.13g	N/A
Sugar	0.99g		N/A
Sodium	427mg	422mg	0%
Polyunsaturated fat	0.688g	0.74g	0%
Tryptophan	0.052mg	0.067mg	0%
Threonine	0.239mg	0.228mg	0%
Isoleucine	0.271mg	0.242mg	0%
Leucine	0.568mg	0.428mg	0%
Lysine	0.427mg	0.379mg	0%
Methionine	0.15mg	0.086mg	0%
Phenylalanine	0.275mg	0.287mg	0%
Valine	0.318mg	0.282mg	0%
Histidine	0.196mg	0.153mg	0%
Fructose	0.17g		0%
Omega-3 - ALA	0.029g		N/A