Tamale vs. Lablab — In-Depth Nutrition Comparison
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A recap on differences between tamale and lablab
- Tamale is higher in vitamin B12 and vitamin B6, yet lablab is higher in iron, copper, vitamin B1, magnesium, manganese, and zinc.
- Lablab covers your daily iron needs 42% more than tamale.
- The amount of sodium in lablab is lower.
- The glycemic index of lablab is lower.
Food varieties used in this article are Tamales (Navajo) and Hyacinth beans, mature seeds, cooked, boiled, without salt.
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.
| Contains more SeleniumSelenium | +114.3% |
| Contains more MagnesiumMagnesium | +272.7% |
| Contains more CalciumCalcium | +37.9% |
| Contains more PotassiumPotassium | +157.3% |
| Contains more IronIron | +275.4% |
| Contains more CopperCopper | +441.3% |
| Contains more ZincZinc | +92.6% |
| Contains more PhosphorusPhosphorus | +21.2% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +177% |
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 CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +116.2% |
| Contains more Vitamin B3Vitamin B3 | +286.9% |
| Contains more Vitamin B6Vitamin B6 | +286.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +275% |
| Contains more Vitamin B1Vitamin B1 | +440% |
| Contains more Vitamin B5Vitamin B5 | +54.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +955.2% |
| Contains more ProteinProtein | +29.6% |
| Contains more CarbsCarbs | +14.2% |
~equal in
Water
~69.13g
~equal in
Other
~1.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10434.6% |
| Contains more Poly. FatPolyunsaturated fat | +180.8% |
| Contains less Sat. FatSaturated fat | -95.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.22mg | 4.58mg | 42% |
| Copper | 0.063mg | 0.341mg | 31% |
| Vitamin B12 | 0.54µg | 0µg | 23% |
| Sodium | 427mg | 7mg | 18% |
| Vitamin B1 | 0.05mg | 0.27mg | 18% |
| Magnesium | 22mg | 82mg | 14% |
| Manganese | 0.174mg | 0.482mg | 13% |
| Zinc | 1.48mg | 2.85mg | 12% |
| Fiber | 3.1g | 12% | |
| Saturated fat | 2.396g | 0.099g | 10% |
| Fats | 6.12g | 0.58g | 9% |
| Vitamin B6 | 0.143mg | 0.037mg | 8% |
| Monounsaturated fat | 2.739g | 0.026g | 7% |
| Vitamin B3 | 1.59mg | 0.411mg | 7% |
| Potassium | 131mg | 337mg | 6% |
| Cholesterol | 17mg | 0mg | 6% |
| Selenium | 6µg | 2.8µg | 6% |
| Starch | 12.27g | 5% | |
| Protein | 6.28g | 8.14g | 4% |
| Polyunsaturated fat | 0.688g | 0.245g | 3% |
| Phosphorus | 99mg | 120mg | 3% |
| Folate | 15µg | 4µg | 3% |
| Vitamin B2 | 0.08mg | 0.037mg | 3% |
| Calories | 153kcal | 117kcal | 2% |
| Vitamin B5 | 0.205mg | 0.316mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Calcium | 29mg | 40mg | 1% |
| Carbs | 18.12g | 20.69g | 1% |
| Net carbs | 15.02g | 20.69g | N/A |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0.068mg | 0% |
| Threonine | 0.239mg | 0.315mg | 0% |
| Isoleucine | 0.271mg | 0.39mg | 0% |
| Leucine | 0.568mg | 0.691mg | 0% |
| Lysine | 0.427mg | 0.556mg | 0% |
| Methionine | 0.15mg | 0.065mg | 0% |
| Phenylalanine | 0.275mg | 0.41mg | 0% |
| Valine | 0.318mg | 0.422mg | 0% |
| Histidine | 0.196mg | 0.233mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
9%
Minerals Daily Need Coverage Score
30%
59%
Comparison summary
Which food is cheaper?
Tamale is cheaper (difference - $0.8)
Which food is richer in vitamins?
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Lablab is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Lablab is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Lablab contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Lablab is lower in Saturated fat (difference - 2.297g)
Which food is lower in glycemic index?
Lablab is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Lablab is relatively richer in minerals