Tamale vs. Green bean raw — In-Depth Nutrition Comparison
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How are tamale and green bean raw different?
- Tamale is higher in vitamin B12, zinc, selenium, phosphorus, and vitamin B3; however, green bean raw is richer in vitamin A and vitamin C.
- Daily need coverage for vitamin B12 for tamale is 23% higher.
- Green bean raw has a lower glycemic index (20) than tamale (82).
Tamales (Navajo) and Beans, snap, green, raw are the varieties used in this article.
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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 IronIron | +18.4% |
| Contains more ZincZinc | +516.7% |
| Contains more PhosphorusPhosphorus | +160.5% |
| Contains more SeleniumSelenium | +900% |
| Contains more MagnesiumMagnesium | +13.6% |
| Contains more CalciumCalcium | +27.6% |
| Contains more PotassiumPotassium | +61.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +24.1% |
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 | +116.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +617.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more FolateFolate | +120% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 43µg | 36% | |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 6mg | 18% |
| Vitamin C | 1.7mg | 12.2mg | 12% |
| Zinc | 1.48mg | 0.24mg | 11% |
| Saturated fat | 2.396g | 0.05g | 11% |
| Selenium | 6µg | 0.6µg | 10% |
| Protein | 6.28g | 1.83g | 9% |
| Fats | 6.12g | 0.22g | 9% |
| Phosphorus | 99mg | 38mg | 9% |
| Monounsaturated fat | 2.739g | 0.01g | 7% |
| Calories | 153kcal | 31kcal | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Vitamin B3 | 1.59mg | 0.734mg | 5% |
| Starch | 12.27g | 0.88g | 5% |
| Folate | 15µg | 33µg | 5% |
| Carbs | 18.12g | 6.97g | 4% |
| Polyunsaturated fat | 0.688g | 0.113g | 4% |
| Vitamin A | 0µg | 35µg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin B1 | 0.05mg | 0.082mg | 3% |
| Vitamin E | 0mg | 0.41mg | 3% |
| Manganese | 0.174mg | 0.216mg | 2% |
| Vitamin B2 | 0.08mg | 0.104mg | 2% |
| Fructose | 0.17g | 1.39g | 2% |
| Fiber | 3.1g | 2.7g | 2% |
| Iron | 1.22mg | 1.03mg | 2% |
| Potassium | 131mg | 211mg | 2% |
| Calcium | 29mg | 37mg | 1% |
| Copper | 0.063mg | 0.069mg | 1% |
| Magnesium | 22mg | 25mg | 1% |
| Net carbs | 15.02g | 4.27g | N/A |
| Sugar | 0.99g | 3.26g | N/A |
| Vitamin B5 | 0.205mg | 0.225mg | 0% |
| Vitamin B6 | 0.143mg | 0.141mg | 0% |
| Tryptophan | 0.052mg | 0.019mg | 0% |
| Threonine | 0.239mg | 0.079mg | 0% |
| Isoleucine | 0.271mg | 0.066mg | 0% |
| Leucine | 0.568mg | 0.112mg | 0% |
| Lysine | 0.427mg | 0.088mg | 0% |
| Methionine | 0.15mg | 0.022mg | 0% |
| Phenylalanine | 0.275mg | 0.067mg | 0% |
| Valine | 0.318mg | 0.09mg | 0% |
| Histidine | 0.196mg | 0.034mg | 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:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +243.2% |
| Contains more FatsFats | +2681.8% |
| Contains more CarbsCarbs | +160% |
| Contains more OtherOther | +109.1% |
| Contains more WaterWater | +32.6% |
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
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +27290% |
| Contains more Poly. FatPolyunsaturated fat | +508.8% |
| Contains less Sat. FatSaturated fat | -97.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.27 g
Sucrose:
0.4 g
Glucose:
0.21 g
Fructose:
0.17 g
Lactose:
0 g
Maltose:
0.22 g
Galactose:
0 g
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1294.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +619% |
| Contains more FructoseFructose | +717.6% |
~equal in
Sucrose
~0.36g
~equal in
Lactose
~0g
~equal in
Galactose
~0g