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  6. Tamale vs. Lima beans

Tamale vs. Lima beans — In-Depth Nutrition Comparison

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How are tamale and lima beans different?

  • Tamale is higher in vitamin B12; however, lima beans are richer in copper, folate, fiber, manganese, iron, potassium, and vitamin B1.
  • Daily need coverage for vitamin B12 for tamale is 23% higher.
  • Tamale contains 214 times more sodium than lima beans. While tamale contains 427mg of sodium, lima beans contain only 2mg.
  • Lima beans have a lower glycemic index (32) than tamale (82).

Tamales (Navajo) and Lima beans, large, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Tamale vs Lima beans 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
3
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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more CalciumCalcium +70.6%
Contains more ZincZinc +55.8%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +95.5%
Contains more PotassiumPotassium +287.8%
Contains more IronIron +95.9%
Contains more CopperCopper +273%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +196.6%

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
4
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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +277.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +222%
Contains more Vitamin B5Vitamin B5 +105.9%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more FolateFolate +453.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tamale Lima beans DV% diff.
Vitamin B12 0.54µg 0µg 23%
Copper 0.063mg 0.235mg 19%
Sodium 427mg 2mg 18%
Folate 15µg 83µg 17%
Fiber 3.1g 7g 16%
Manganese 0.174mg 0.516mg 15%
Iron 1.22mg 2.39mg 15%
Potassium 131mg 508mg 11%
Saturated fat 2.396g 0.089g 10%
Fats 6.12g 0.38g 9%
Vitamin B1 0.05mg 0.161mg 9%
Vitamin B3 1.59mg 0.421mg 7%
Monounsaturated fat 2.739g 0.034g 7%
Cholesterol 17mg 0mg 6%
Choline 32.5mg 6%
Zinc 1.48mg 0.95mg 5%
Starch 12.27g 5%
Magnesium 22mg 43mg 5%
Vitamin B5 0.205mg 0.422mg 4%
Selenium 6µg 4.5µg 3%
Polyunsaturated fat 0.688g 0.171g 3%
Protein 6.28g 7.8g 3%
Vitamin K 2µg 2%
Calories 153kcal 115kcal 2%
Vitamin B2 0.08mg 0.055mg 2%
Phosphorus 99mg 111mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B6 0.143mg 0.161mg 1%
Vitamin E 0mg 0.18mg 1%
Calcium 29mg 17mg 1%
Carbs 18.12g 20.88g 1%
Net carbs 15.02g 13.88g N/A
Sugar 0.99g 2.9g N/A
Tryptophan 0.052mg 0.092mg 0%
Threonine 0.239mg 0.337mg 0%
Isoleucine 0.271mg 0.411mg 0%
Leucine 0.568mg 0.673mg 0%
Lysine 0.427mg 0.523mg 0%
Methionine 0.15mg 0.099mg 0%
Phenylalanine 0.275mg 0.449mg 0%
Valine 0.318mg 0.469mg 0%
Histidine 0.196mg 0.238mg 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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more FatsFats +1510.5%
Contains more OtherOther +20%
Contains more ProteinProtein +24.2%
Contains more CarbsCarbs +15.2%
~equal in Water ~69.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +7955.9%
Contains more Poly. FatPolyunsaturated fat +302.3%
Contains less Sat. FatSaturated fat -96.3%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.