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  6. Tamale vs. Navy bean raw

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

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Summary of differences between tamale and navy bean raw

  • Tamale has more vitamin B12; however, navy bean raw is higher in copper, folate, vitamin B1, vitamin C, magnesium, vitamin B5, and vitamin B2.
  • Navy bean raw covers your daily need for copper, 33% more than tamale.
  • Navy bean raw has less sodium.
  • The glycemic index of tamale is higher.

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

Infographic

Tamale vs Navy 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
3
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +93.3%
Contains more ZincZinc +66.3%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +359.1%
Contains more PotassiumPotassium +134.4%
Contains more IronIron +58.2%
Contains more CopperCopper +465.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +134.5%
~equal in Phosphorus ~100mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin B3Vitamin B3 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1005.9%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +168.8%
Contains more Vitamin B5Vitamin B5 +302.4%
Contains more Vitamin B6Vitamin B6 +33.6%
Contains more FolateFolate +780%
~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 Tamale Navy bean raw DV% diff.
Copper 0.063mg 0.356mg 33%
Folate 15µg 132µg 29%
Vitamin B1 0.05mg 0.39mg 28%
Vitamin B12 0.54µg 0µg 23%
Vitamin C 1.7mg 18.8mg 19%
Magnesium 22mg 101mg 19%
Sodium 427mg 13mg 18%
Fiber 3.1g 12%
Vitamin B5 0.205mg 0.825mg 12%
Saturated fat 2.396g 0.085g 11%
Vitamin B2 0.08mg 0.215mg 10%
Manganese 0.174mg 0.408mg 10%
Selenium 6µg 0.6µg 10%
Iron 1.22mg 1.93mg 9%
Fats 6.12g 0.7g 8%
Monounsaturated fat 2.739g 0.052g 7%
Cholesterol 17mg 0mg 6%
Potassium 131mg 307mg 5%
Zinc 1.48mg 0.89mg 5%
Starch 12.27g 5%
Vitamin B6 0.143mg 0.191mg 4%
Calories 153kcal 67kcal 4%
Vitamin B3 1.59mg 1.22mg 2%
Carbs 18.12g 13.05g 2%
Polyunsaturated fat 0.688g 0.407g 2%
Calcium 29mg 15mg 1%
Protein 6.28g 6.15g 0%
Net carbs 15.02g 13.05g N/A
Sugar 0.99g N/A
Phosphorus 99mg 100mg 0%
Tryptophan 0.052mg 0.064mg 0%
Threonine 0.239mg 0.258mg 0%
Isoleucine 0.271mg 0.273mg 0%
Leucine 0.568mg 0.442mg 0%
Lysine 0.427mg 0.35mg 0%
Methionine 0.15mg 0.064mg 0%
Phenylalanine 0.275mg 0.31mg 0%
Valine 0.318mg 0.316mg 0%
Histidine 0.196mg 0.172mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +774.3%
Contains more CarbsCarbs +38.9%
Contains more OtherOther +45.3%
Contains more WaterWater +16.2%
~equal in Protein ~6.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +5167.3%
Contains more Poly. FatPolyunsaturated fat +69%
Contains less Sat. FatSaturated fat -96.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.