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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
