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  6. Tamale vs. Lupin Bean Raw

Tamale vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between tamale and lupin Bean Raw

  • Tamale has less copper, manganese, folate, fiber, vitamin B1, phosphorus, magnesium, iron, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for copper, 107% more than tamale.

These are the specific foods used in this comparison Tamales (Navajo) and Lupins, mature seeds, raw.

Infographic

Tamale vs Lupin Bean 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
0
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +506.9%
Contains more PotassiumPotassium +673.3%
Contains more IronIron +257.4%
Contains more CopperCopper +1522.2%
Contains more ZincZinc +220.9%
Contains more PhosphorusPhosphorus +344.4%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1269%
Contains more SeleniumSelenium +36.7%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +182.4%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B5Vitamin B5 +265.9%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more FolateFolate +2266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tamale Lupin Bean Raw DV% diff.
Copper 0.063mg 1.022mg 107%
Manganese 0.174mg 2.382mg 96%
Folate 15µg 355µg 85%
Fiber 3.1g 18.9g 63%
Protein 6.28g 36.17g 60%
Vitamin B1 0.05mg 0.64mg 49%
Phosphorus 99mg 440mg 49%
Magnesium 22mg 198mg 42%
Iron 1.22mg 4.36mg 39%
Zinc 1.48mg 4.75mg 30%
Potassium 131mg 1013mg 26%
Vitamin B12 0.54µg 0µg 23%
Sodium 427mg 15mg 18%
Vitamin B6 0.143mg 0.357mg 16%
Calcium 29mg 176mg 15%
Polyunsaturated fat 0.688g 2.439g 12%
Vitamin B2 0.08mg 0.22mg 11%
Vitamin B5 0.205mg 0.75mg 11%
Calories 153kcal 371kcal 11%
Carbs 18.12g 40.37g 7%
Cholesterol 17mg 0mg 6%
Saturated fat 2.396g 1.156g 6%
Fats 6.12g 9.74g 6%
Starch 12.27g 5%
Selenium 6µg 8.2µg 4%
Vitamin B3 1.59mg 2.19mg 4%
Vitamin C 1.7mg 4.8mg 3%
Monounsaturated fat 2.739g 3.94g 3%
Net carbs 15.02g 21.47g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0.289mg 0%
Threonine 0.239mg 1.331mg 0%
Isoleucine 0.271mg 1.615mg 0%
Leucine 0.568mg 2.743mg 0%
Lysine 0.427mg 1.933mg 0%
Methionine 0.15mg 0.255mg 0%
Phenylalanine 0.275mg 1.435mg 0%
Valine 0.318mg 1.51mg 0%
Histidine 0.196mg 1.03mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +552.3%
Contains more ProteinProtein +476%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +137.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
0
41% 47% 12%
Saturated fat: Sat. Fat 2.396 g
Monounsaturated fat: Mono. Fat 2.739 g
Polyunsaturated fat: Poly. Fat 0.688 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +43.8%
Contains more Poly. FatPolyunsaturated fat +254.5%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.