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  6. Tamale vs. Yardlong bean (Asparagus bean) raw

Tamale vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between Tamale and Yardlong bean (Asparagus bean) raw?

  • Tamale is richer in Vitamin B12, Zinc, Iron, Vitamin B6, Selenium, and Vitamin B3, while Yardlong bean (Asparagus bean) raw is higher in Vitamin C, and Folate.
  • Tamale's daily need coverage for Vitamin B12 is 23% higher.
  • Yardlong bean (Asparagus bean) raw has 107 times less Sodium than Tamale. Tamale has 427mg of Sodium, while Yardlong bean (Asparagus bean) raw has 4mg.

We used Tamales (Navajo) and Yardlong bean, raw types in this comparison.

Infographic

Tamale vs Yardlong bean (Asparagus 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
5
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Iron +159.6%
Contains more Phosphorus +67.8%
Contains more Zinc +300%
Contains more Copper +31.3%
Contains more Selenium +300%
Contains more Calcium +72.4%
Contains more Magnesium +100%
Contains more Potassium +83.2%
Contains less Sodium -99.1%
Contains more Manganese +17.8%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Iron +159.6%
Contains more Phosphorus +67.8%
Contains more Zinc +300%
Contains more Copper +31.3%
Contains more Selenium +300%
Contains more Calcium +72.4%
Contains more Magnesium +100%
Contains more Potassium +83.2%
Contains less Sodium -99.1%
Contains more Manganese +17.8%

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
5
:
6
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin B3 +287.8%
Contains more Vitamin B5 +272.7%
Contains more Vitamin B6 +495.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +1005.9%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +37.5%
Contains more Folate +313.3%
Tamale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B3 +287.8%
Contains more Vitamin B5 +272.7%
Contains more Vitamin B6 +495.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +1005.9%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +37.5%
Contains more Folate +313.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +124.3%
Contains more Fats +1430%
Contains more Carbs +117%
Contains more Other +130%
Contains more Water +29%
Tamale
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more Protein +124.3%
Contains more Fats +1430%
Contains more Carbs +117%
Contains more Other +130%
Contains more Water +29%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tamale
Tamale
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +7508.3%
Contains more Polyunsaturated fat +307.1%
Contains less Saturated Fat -95.6%
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +7508.3%
Contains more Polyunsaturated fat +307.1%
Contains less Saturated Fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tamale Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tamale Yardlong bean (Asparagus bean) raw Opinion
Net carbs 15.02g 8.35g Tamale
Protein 6.28g 2.8g Tamale
Fats 6.12g 0.4g Tamale
Carbs 18.12g 8.35g Tamale
Calories 153kcal 47kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Yardlong bean (Asparagus bean) raw
Fiber 3.1g Tamale
Calcium 29mg 50mg Yardlong bean (Asparagus bean) raw
Iron 1.22mg 0.47mg Tamale
Magnesium 22mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 99mg 59mg Tamale
Potassium 131mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 427mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 1.48mg 0.37mg Tamale
Copper 0.063mg 0.048mg Tamale
Manganese 0.174mg 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 6µg 1.5µg Tamale
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin C 1.7mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.05mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.08mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 1.59mg 0.41mg Tamale
Vitamin B5 0.205mg 0.055mg Tamale
Vitamin B6 0.143mg 0.024mg Tamale
Folate 15µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin B12 0.54µg 0µg Tamale
Tryptophan 0.052mg 0.032mg Tamale
Threonine 0.239mg 0.104mg Tamale
Isoleucine 0.271mg 0.15mg Tamale
Leucine 0.568mg 0.2mg Tamale
Lysine 0.427mg 0.184mg Tamale
Methionine 0.15mg 0.04mg Tamale
Phenylalanine 0.275mg 0.154mg Tamale
Valine 0.318mg 0.162mg Tamale
Histidine 0.196mg 0.09mg Tamale
Cholesterol 17mg 0mg Yardlong bean (Asparagus bean) raw
Saturated Fat 2.396g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 2.739g 0.036g Tamale
Polyunsaturated fat 0.688g 0.169g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Tamale
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
30%
Tamale
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 423mg)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 2.291g)
Which food is lower in glycemic index?
Tamale
Tamale is lower in glycemic index (difference - 4)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.