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  6. Tamale vs. Chickpea raw

Tamale vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between tamale and chickpea raw

  • Tamale has more vitamin B12; however, chickpea raw is higher in manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, vitamin B5, and phosphorus.
  • Chickpea raw covers your daily need for manganese, 919% more than tamale.
  • The glycemic index of tamale is higher.

These are the specific foods used in this comparison Tamales (Navajo) and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Tamale vs Chickpea 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
1
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +96.6%
Contains more PotassiumPotassium +448.1%
Contains more IronIron +253.3%
Contains more CopperCopper +941.3%
Contains more ZincZinc +86.5%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +12144.8%

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.
Tamale
Tamale
1
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +854%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B5Vitamin B5 +674.6%
Contains more Vitamin B6Vitamin B6 +274.1%
Contains more FolateFolate +3613.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.541mg

All nutrients comparison - raw data values

Nutrient Tamale Chickpea raw DV% diff.
Manganese 0.174mg 21.306mg 919%
Folate 15µg 557µg 136%
Copper 0.063mg 0.656mg 66%
Iron 1.22mg 4.31mg 39%
Vitamin B1 0.05mg 0.477mg 36%
Fiber 3.1g 12.2g 36%
Vitamin B6 0.143mg 0.535mg 30%
Protein 6.28g 20.47g 28%
Vitamin B5 0.205mg 1.588mg 28%
Vitamin B12 0.54µg 0µg 23%
Phosphorus 99mg 252mg 22%
Sodium 427mg 24mg 18%
Choline 99.3mg 18%
Potassium 131mg 718mg 17%
Carbs 18.12g 62.95g 15%
Magnesium 22mg 79mg 14%
Polyunsaturated fat 0.688g 2.731g 14%
Zinc 1.48mg 2.76mg 12%
Selenium 6µg 0µg 11%
Calories 153kcal 378kcal 11%
Vitamin B2 0.08mg 0.212mg 10%
Saturated fat 2.396g 0.603g 8%
Vitamin K 9µg 8%
Cholesterol 17mg 0mg 6%
Vitamin E 0mg 0.82mg 5%
Starch 12.27g 5%
Vitamin C 1.7mg 4mg 3%
Monounsaturated fat 2.739g 1.377g 3%
Calcium 29mg 57mg 3%
Fats 6.12g 6.04g 0%
Net carbs 15.02g 50.75g N/A
Sugar 0.99g 10.7g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 1.59mg 1.541mg 0%
Tryptophan 0.052mg 0.2mg 0%
Threonine 0.239mg 0.766mg 0%
Isoleucine 0.271mg 0.882mg 0%
Leucine 0.568mg 1.465mg 0%
Lysine 0.427mg 1.377mg 0%
Methionine 0.15mg 0.27mg 0%
Phenylalanine 0.275mg 1.103mg 0%
Valine 0.318mg 0.865mg 0%
Histidine 0.196mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +786.7%
Contains more ProteinProtein +226%
Contains more CarbsCarbs +247.4%
Contains more OtherOther +107.2%
~equal in Fats ~6.04g

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +98.9%
Contains less Sat. FatSaturated fat -74.8%
Contains more Poly. FatPolyunsaturated fat +296.9%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.