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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

Tamale vs Lablab 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
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%
Lablab
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
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.
Tamale
6
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%
Lablab
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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
1
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Lablab
4
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
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
Tamale
2
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
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.
Tamale Lablab
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Tamale Lablab 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?

ok
ok
is better in case of low diet
Tamale Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Tamale
9%
Lablab
Minerals Daily Need Coverage Score
30%
Tamale
59%
Lablab

Comparison summary

Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.8)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Lablab
Lablab is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 420mg)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 2.297g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Lablab
Lablab is relatively richer in minerals

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.