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  6. Tamale vs. Black gram

Tamale vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between tamale and black gram

  • Tamale has more vitamin B12; however, black gram is richer in copper, iron, fiber, manganese, magnesium, folate, phosphorus, potassium, and vitamin B1.
  • Black gram covers your daily copper needs 102% more than tamale.
  • Tamale has a higher glycemic index. The glycemic index of tamale is 82, while the glycemic index of black gram is 43.

Specific food types used in this comparison are Tamales (Navajo) and Mungo beans, mature seeds, raw.

Infographic

Tamale vs Black gram 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
0
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +375.9%
Contains more PotassiumPotassium +650.4%
Contains more IronIron +520.5%
Contains more CopperCopper +1457.1%
Contains more ZincZinc +126.4%
Contains more PhosphorusPhosphorus +282.8%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +777.6%
Contains more SeleniumSelenium +36.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +446%
Contains more Vitamin B2Vitamin B2 +217.5%
Contains more Vitamin B5Vitamin B5 +342%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more FolateFolate +1340%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.447mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Black gram DV% diff.
Copper 0.063mg 0.981mg 102%
Iron 1.22mg 7.57mg 79%
Fiber 3.1g 18.3g 61%
Manganese 0.174mg 1.527mg 59%
Magnesium 22mg 267mg 58%
Folate 15µg 216µg 50%
Phosphorus 99mg 379mg 40%
Protein 6.28g 25.21g 38%
Potassium 131mg 983mg 25%
Vitamin B12 0.54µg 0µg 23%
Vitamin B1 0.05mg 0.273mg 19%
Zinc 1.48mg 3.35mg 17%
Sodium 427mg 38mg 17%
Vitamin B5 0.205mg 0.906mg 14%
Carbs 18.12g 58.99g 14%
Vitamin B2 0.08mg 0.254mg 13%
Calcium 29mg 138mg 11%
Vitamin B6 0.143mg 0.281mg 11%
Saturated fat 2.396g 0.114g 10%
Calories 153kcal 341kcal 9%
Fats 6.12g 1.64g 7%
Monounsaturated fat 2.739g 0.085g 7%
Cholesterol 17mg 0mg 6%
Starch 12.27g 5%
Selenium 6µg 8.2µg 4%
Polyunsaturated fat 0.688g 1.071g 3%
Vitamin C 1.7mg 0mg 2%
Vitamin B3 1.59mg 1.447mg 1%
Net carbs 15.02g 40.69g N/A
Sugar 0.99g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.052mg 0.263mg 0%
Threonine 0.239mg 0.875mg 0%
Isoleucine 0.271mg 1.287mg 0%
Leucine 0.568mg 2.089mg 0%
Lysine 0.427mg 1.674mg 0%
Methionine 0.15mg 0.367mg 0%
Phenylalanine 0.275mg 1.473mg 0%
Valine 0.318mg 1.416mg 0%
Histidine 0.196mg 0.706mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
2
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +273.2%
Contains more WaterWater +530.6%
Contains more ProteinProtein +301.4%
Contains more CarbsCarbs +225.6%
Contains more OtherOther +143.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
1
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +3122.4%
Contains less Sat. FatSaturated fat -95.2%
Contains more Poly. FatPolyunsaturated fat +55.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.