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  6. Tamale vs. Black turtle bean

Tamale vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between tamale and black turtle bean

  • Tamale has more vitamin B12; however, black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, phosphorus, potassium, manganese, and magnesium.
  • Black turtle bean covers your daily need for folate, 107% more than tamale.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Beans, black turtle, mature seeds, raw.

Infographic

Tamale vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +87.5%
Contains more MagnesiumMagnesium +627.3%
Contains more CalciumCalcium +451.7%
Contains more PotassiumPotassium +1045%
Contains more IronIron +613.1%
Contains more CopperCopper +1487.3%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +344.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +474.7%

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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +141.3%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +2860%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Black turtle bean DV% diff.
Folate 15µg 444µg 107%
Copper 0.063mg 1mg 104%
Iron 1.22mg 8.7mg 94%
Vitamin B1 0.05mg 0.9mg 71%
Fiber 3.1g 15.5g 50%
Phosphorus 99mg 440mg 49%
Potassium 131mg 1500mg 40%
Manganese 0.174mg 1mg 36%
Magnesium 22mg 160mg 33%
Protein 6.28g 21.25g 30%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 9mg 18%
Carbs 18.12g 63.25g 15%
Vitamin B5 0.205mg 0.899mg 14%
Calcium 29mg 160mg 13%
Vitamin B6 0.143mg 0.286mg 11%
Saturated fat 2.396g 0.232g 10%
Vitamin B2 0.08mg 0.193mg 9%
Calories 153kcal 339kcal 9%
Fats 6.12g 0.9g 8%
Zinc 1.48mg 2.2mg 7%
Monounsaturated fat 2.739g 0.078g 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Selenium 6µg 3.2µg 5%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.688g 0.387g 2%
Vitamin B3 1.59mg 1.955mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0mg 0.21mg 1%
Net carbs 15.02g 47.75g N/A
Sugar 0.99g 2.12g N/A
Tryptophan 0.052mg 0.252mg 0%
Threonine 0.239mg 0.894mg 0%
Isoleucine 0.271mg 0.938mg 0%
Leucine 0.568mg 1.697mg 0%
Lysine 0.427mg 1.459mg 0%
Methionine 0.15mg 0.32mg 0%
Phenylalanine 0.275mg 1.149mg 0%
Valine 0.318mg 1.112mg 0%
Histidine 0.196mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +580%
Contains more WaterWater +519.1%
Contains more ProteinProtein +238.4%
Contains more CarbsCarbs +249.1%
Contains more OtherOther +160.9%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +3411.5%
Contains more Poly. FatPolyunsaturated fat +77.8%
Contains less Sat. FatSaturated fat -90.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.