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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, and selenium, while yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, 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
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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
Tamale
5
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% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +159.6%
Contains more CopperCopper +31.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +67.8%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +83.2%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +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
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B3Vitamin B3 +287.8%
Contains more Vitamin B5Vitamin B5 +272.7%
Contains more Vitamin B6Vitamin B6 +495.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1005.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more FolateFolate +313.3%
~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 Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 0.54µg 0µg 23%
Vitamin C 1.7mg 18.8mg 19%
Sodium 427mg 4mg 18%
Folate 15µg 62µg 12%
Fiber 3.1g 12%
Zinc 1.48mg 0.37mg 10%
Saturated fat 2.396g 0.105g 10%
Fats 6.12g 0.4g 9%
Vitamin B6 0.143mg 0.024mg 9%
Iron 1.22mg 0.47mg 9%
Selenium 6µg 1.5µg 8%
Monounsaturated fat 2.739g 0.036g 7%
Vitamin B3 1.59mg 0.41mg 7%
Protein 6.28g 2.8g 7%
Phosphorus 99mg 59mg 6%
Cholesterol 17mg 0mg 6%
Calories 153kcal 47kcal 5%
Vitamin B1 0.05mg 0.107mg 5%
Vitamin A 0µg 43µg 5%
Starch 12.27g 5%
Magnesium 22mg 44mg 5%
Potassium 131mg 240mg 3%
Carbs 18.12g 8.35g 3%
Polyunsaturated fat 0.688g 0.169g 3%
Vitamin B5 0.205mg 0.055mg 3%
Calcium 29mg 50mg 2%
Vitamin B2 0.08mg 0.11mg 2%
Copper 0.063mg 0.048mg 2%
Manganese 0.174mg 0.205mg 1%
Net carbs 15.02g 8.35g N/A
Sugar 0.99g N/A
Tryptophan 0.052mg 0.032mg 0%
Threonine 0.239mg 0.104mg 0%
Isoleucine 0.271mg 0.15mg 0%
Leucine 0.568mg 0.2mg 0%
Lysine 0.427mg 0.184mg 0%
Methionine 0.15mg 0.04mg 0%
Phenylalanine 0.275mg 0.154mg 0%
Valine 0.318mg 0.162mg 0%
Histidine 0.196mg 0.09mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 g
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 ProteinProtein +124.3%
Contains more FatsFats +1430%
Contains more CarbsCarbs +117%
Contains more OtherOther +130%
Contains more WaterWater +29%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +7508.3%
Contains more Poly. FatPolyunsaturated fat +307.1%
Contains less Sat. FatSaturated fat -95.6%

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.