Tamale vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between tamale and soup beans

Tamale is richer in vitamin B12, zinc, vitamin B6, phosphorus, and vitamin B3, yet soup beans are richer in vitamin A, copper, fiber, and manganese.
Daily need coverage for vitamin A for soup beans is 33% higher.
Tamale contains 18 times more vitamin B12 than soup beans. Tamale contains 0.54µg of vitamin B12, while soup beans contain 0.03µg.
Soup beans contain less saturated fat.
Soup beans have a lower glycemic index than tamale.

Food types used in this article are Tamales (Navajo) and Soup, bean with ham, canned, chunky, ready-to-serve.

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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.

Tamale

Soup beans

Contains more MagnesiumMagnesium	+15.8%
Contains more ZincZinc	+236.4%
Contains more PhosphorusPhosphorus	+67.8%

Contains more CalciumCalcium	+10.3%
Contains more PotassiumPotassium	+33.6%
Contains more CopperCopper	+154%
Contains more ManganeseManganese	+66.7%
Contains more SeleniumSelenium	+15%

~equal in Iron ~1.33mg

~equal in Sodium ~400mg

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

Soup beans

Contains more Vitamin B2Vitamin B2	+33.3%
Contains more Vitamin B3Vitamin B3	+127.1%
Contains more Vitamin B5Vitamin B5	+412.5%
Contains more Vitamin B6Vitamin B6	+186%
Contains more Vitamin B12Vitamin B12	+1700%
Contains more FolateFolate	+25%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+20%

~equal in Vitamin C ~1.8mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.54µg	0.03µg	21%
Copper	0.063mg	0.16mg	11%
Vitamin A	0µg	81µg	9%
Zinc	1.48mg	0.44mg	9%
Vitamin B6	0.143mg	0.05mg	7%
Vitamin B3	1.59mg	0.7mg	6%
Phosphorus	99mg	59mg	6%
Fiber	3.1g	4.6g	6%
Manganese	0.174mg	0.29mg	5%
Saturated fat	2.396g	1.37g	5%
Starch	12.27g		5%
Fats	6.12g	3.5g	4%
Calories	153kcal	95kcal	3%
Vitamin B5	0.205mg	0.04mg	3%
Cholesterol	17mg	9mg	3%
Monounsaturated fat	2.739g	1.58g	3%
Vitamin B2	0.08mg	0.06mg	2%
Carbs	18.12g	11.16g	2%
Polyunsaturated fat	0.688g	0.39g	2%
Selenium	6µg	6.9µg	2%
Protein	6.28g	5.19g	2%
Folate	15µg	12µg	1%
Vitamin B1	0.05mg	0.06mg	1%
Sodium	427mg	400mg	1%
Iron	1.22mg	1.33mg	1%
Potassium	131mg	175mg	1%
Magnesium	22mg	19mg	1%
Vitamin C	1.7mg	1.8mg	0%
Net carbs	15.02g	6.56g	N/A
Calcium	29mg	32mg	0%
Sugar	0.99g		N/A
Tryptophan	0.052mg		0%
Threonine	0.239mg		0%
Isoleucine	0.271mg		0%
Leucine	0.568mg		0%
Lysine	0.427mg		0%
Methionine	0.15mg		0%
Phenylalanine	0.275mg		0%
Valine	0.318mg		0%
Histidine	0.196mg		0%
Fructose	0.17g		0%
Omega-3 - ALA	0.029g		N/A