Tamale vs. Green beans — In-Depth Nutrition Comparison
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Significant differences between tamale and green beans
- Tamale has more vitamin B12, zinc, selenium, phosphorus, iron, and vitamin B6; however, green beans are richer in vitamin A and vitamin C.
- Tamale covers your daily vitamin B12 needs 23% more than green beans.
- Green beans have 427 times less sodium than tamale. Tamale has 427mg of sodium, while green beans have 1mg.
- Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of green beans is 20.
Specific food types used in this comparison are Tamales (Navajo) and Beans, snap, green, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more IronIron | +87.7% |
| Contains more ZincZinc | +492% |
| Contains more PhosphorusPhosphorus | +241.4% |
| Contains more SeleniumSelenium | +2900% |
| Contains more CalciumCalcium | +51.7% |
| Contains more PotassiumPotassium | +11.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +63.8% |
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.
| Contains more Vitamin B3Vitamin B3 | +159% |
| Contains more Vitamin B5Vitamin B5 | +177% |
| Contains more Vitamin B6Vitamin B6 | +155.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +470.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48% |
| Contains more Vitamin B2Vitamin B2 | +21.3% |
| Contains more FolateFolate | +120% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47.9µg | 40% | |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 1mg | 19% |
| Selenium | 6µg | 0.2µg | 11% |
| Saturated fat | 2.396g | 0.064g | 11% |
| Zinc | 1.48mg | 0.25mg | 11% |
| Phosphorus | 99mg | 29mg | 10% |
| Fats | 6.12g | 0.28g | 9% |
| Vitamin C | 1.7mg | 9.7mg | 9% |
| Protein | 6.28g | 1.89g | 9% |
| Vitamin B6 | 0.143mg | 0.056mg | 7% |
| Monounsaturated fat | 2.739g | 0.011g | 7% |
| Iron | 1.22mg | 0.65mg | 7% |
| Calories | 153kcal | 35kcal | 6% |
| Vitamin B3 | 1.59mg | 0.614mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Starch | 12.27g | 5% | |
| Folate | 15µg | 33µg | 5% |
| Manganese | 0.174mg | 0.285mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Polyunsaturated fat | 0.688g | 0.145g | 4% |
| Vitamin B5 | 0.205mg | 0.074mg | 3% |
| Choline | 16.9mg | 3% | |
| Vitamin E | 0mg | 0.46mg | 3% |
| Carbs | 18.12g | 7.88g | 3% |
| Vitamin B1 | 0.05mg | 0.074mg | 2% |
| Calcium | 29mg | 44mg | 2% |
| Vitamin B2 | 0.08mg | 0.097mg | 1% |
| Copper | 0.063mg | 0.057mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Net carbs | 15.02g | 4.68g | N/A |
| Potassium | 131mg | 146mg | 0% |
| Sugar | 0.99g | 3.63g | N/A |
| Fiber | 3.1g | 3.2g | 0% |
| Tryptophan | 0.052mg | 0.02mg | 0% |
| Threonine | 0.239mg | 0.082mg | 0% |
| Isoleucine | 0.271mg | 0.069mg | 0% |
| Leucine | 0.568mg | 0.116mg | 0% |
| Lysine | 0.427mg | 0.091mg | 0% |
| Methionine | 0.15mg | 0.023mg | 0% |
| Phenylalanine | 0.275mg | 0.069mg | 0% |
| Valine | 0.318mg | 0.093mg | 0% |
| Histidine | 0.196mg | 0.035mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +232.3% |
| Contains more FatsFats | +2085.7% |
| Contains more CarbsCarbs | +129.9% |
| Contains more OtherOther | +89% |
| Contains more WaterWater | +31% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated fat | +24800% |
| Contains more Poly. FatPolyunsaturated fat | +374.5% |
| Contains less Sat. FatSaturated fat | -97.3% |
