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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.

Infographic

Tamale vs Green beans infographic
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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.
Tamale
5
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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%
~equal in Copper ~0.057mg

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
4
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Green beans 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
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
2% 8% 89%
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
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
29% 5% 66%
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%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.