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Tamale vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between tamale and cranberry bean raw?

  • Tamale is richer in vitamin B12, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, manganese, and magnesium.
  • Cranberry bean raw's daily need coverage for folate is 147% higher.
  • Tamale has a higher glycemic index (82) than cranberry bean raw (35).

We used Tamales (Navajo) and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Tamale vs Cranberry bean raw 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
0
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +609.1%
Contains more CalciumCalcium +337.9%
Contains more PotassiumPotassium +916.8%
Contains more IronIron +309.8%
Contains more CopperCopper +1160.3%
Contains more ZincZinc +145.3%
Contains more PhosphorusPhosphorus +275.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +428.7%
Contains more SeleniumSelenium +111.7%

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
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +166.3%
Contains more Vitamin B5Vitamin B5 +264.9%
Contains more Vitamin B6Vitamin B6 +116.1%
Contains more FolateFolate +3926.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +397.6%
Contains more WaterWater +449.6%
Contains more ProteinProtein +266.7%
Contains more CarbsCarbs +231.4%
Contains more OtherOther +139.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2484%
Contains more Poly. FatPolyunsaturated fat +30.6%
Contains less Sat. FatSaturated fat -86.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Cranberry bean raw
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Cranberry bean raw DV% diff.
Folate 15µg 604µg 147%
Fiber 3.1g 24.7g 86%
Copper 0.063mg 0.794mg 81%
Vitamin B1 0.05mg 0.747mg 58%
Iron 1.22mg 5mg 47%
Phosphorus 99mg 372mg 39%
Potassium 131mg 1332mg 35%
Protein 6.28g 23.03g 34%
Magnesium 22mg 156mg 32%
Manganese 0.174mg 0.92mg 32%
Vitamin B12 0.54µg 0µg 23%
Zinc 1.48mg 3.63mg 20%
Sodium 427mg 6mg 18%
Carbs 18.12g 60.05g 14%
Vitamin B6 0.143mg 0.309mg 13%
Selenium 6µg 12.7µg 12%
Vitamin B5 0.205mg 0.748mg 11%
Calcium 29mg 127mg 10%
Vitamin B2 0.08mg 0.213mg 10%
Saturated fat 2.396g 0.316g 9%
Calories 153kcal 335kcal 9%
Fats 6.12g 1.23g 8%
Monounsaturated fat 2.739g 0.106g 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Vitamin C 1.7mg 0mg 2%
Vitamin B3 1.59mg 1.455mg 1%
Polyunsaturated fat 0.688g 0.527g 1%
Net carbs 15.02g 35.35g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0.273mg 0%
Threonine 0.239mg 0.969mg 0%
Isoleucine 0.271mg 1.017mg 0%
Leucine 0.568mg 1.838mg 0%
Lysine 0.427mg 1.58mg 0%
Methionine 0.15mg 0.346mg 0%
Phenylalanine 0.275mg 1.245mg 0%
Valine 0.318mg 1.205mg 0%
Histidine 0.196mg 0.641mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Tamale
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
30%
Tamale
117%
Cranberry bean raw

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 421mg)
Which food is lower in Saturated fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated fat (difference - 2.08g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.