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  6. Tamale vs. Broad bean raw

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

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Significant differences between tamale and broad bean raw

  • Tamale has more vitamin B12 and selenium; however, broad bean raw is richer in copper, folate, manganese, fiber, vitamin B2, and vitamin E.
  • Broad bean raw covers your daily copper needs 38% more than tamale.
  • Broad bean raw contains less saturated fat.

Specific food types used in this comparison are Tamales (Navajo) and Beans, fava, in pod, raw.

Infographic

Tamale vs Broad 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
Tamale
2
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more ZincZinc +48%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +27%
Contains more CopperCopper +538.1%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +279.9%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +117.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +166%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more FolateFolate +886.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Broad bean raw DV% diff.
Copper 0.063mg 0.402mg 38%
Vitamin K 40.9µg 34%
Folate 15µg 148µg 33%
Vitamin B12 0.54µg 0µg 23%
Manganese 0.174mg 0.661mg 21%
Fiber 3.1g 7.5g 18%
Sodium 427mg 25mg 17%
Vitamin B2 0.08mg 0.29mg 16%
Saturated fat 2.396g 0.118g 10%
Selenium 6µg 0.8µg 9%
Fats 6.12g 0.73g 8%
Vitamin E 0mg 1.16mg 8%
Vitamin B1 0.05mg 0.133mg 7%
Monounsaturated fat 2.739g 0.104g 7%
Cholesterol 17mg 0mg 6%
Potassium 131mg 332mg 6%
Starch 12.27g 5%
Iron 1.22mg 1.55mg 4%
Zinc 1.48mg 1mg 4%
Phosphorus 99mg 129mg 4%
Vitamin B3 1.59mg 2.249mg 4%
Vitamin B6 0.143mg 0.104mg 3%
Calories 153kcal 88kcal 3%
Protein 6.28g 7.92g 3%
Magnesium 22mg 33mg 3%
Vitamin A 0µg 17µg 2%
Vitamin C 1.7mg 3.7mg 2%
Polyunsaturated fat 0.688g 0.342g 2%
Calcium 29mg 37mg 1%
Carbs 18.12g 17.63g 0%
Net carbs 15.02g 10.13g N/A
Sugar 0.99g 9.21g N/A
Vitamin B5 0.205mg 0.225mg 0%
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
Tamale
Tamale
3
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +738.4%
Contains more OtherOther +23.2%
Contains more ProteinProtein +26.1%
~equal in Carbs ~17.63g
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2533.7%
Contains more Poly. FatPolyunsaturated fat +101.2%
Contains less Sat. FatSaturated fat -95.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.