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  6. Winged bean vs. Tamale

Winged bean vs. Tamale — In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Tamale?

  • Winged bean is richer in Copper, Vitamin B1, Manganese, Potassium, and Iron, while Tamale is higher in Vitamin B12, Selenium, and Phosphorus.
  • Winged bean's daily need coverage for Copper is 147% higher.
  • Tamale has 8 times less Vitamin B1 than Winged bean. Winged bean has 0.379mg of Vitamin B1, while Tamale has 0.05mg.
  • Winged bean is lower in Saturated Fat.

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

Infographic

Winged bean vs Tamale 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.
Winged bean
Winged bean
7
:
3
Tamale
Tamale
Contains more Iron +63.9%
Contains more Potassium +347.3%
Contains less Sodium -91.8%
Contains more Copper +2100%
Contains more Manganese +205.7%
Contains more Phosphorus +120%
Contains more Selenium +757.1%
Equal in Calcium - 29
Equal in Magnesium - 22
Equal in Zinc - 1.48
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Tamale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 46% 16% 43% 12% 56% 41% 21% 23% 33%
Contains more Iron +63.9%
Contains more Potassium +347.3%
Contains less Sodium -91.8%
Contains more Copper +2100%
Contains more Manganese +205.7%
Contains more Phosphorus +120%
Contains more Selenium +757.1%
Equal in Calcium - 29
Equal in Magnesium - 22
Equal in Zinc - 1.48

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.
Winged bean
Winged bean
5
:
5
Tamale
Tamale
Contains more Vitamin B1 +658%
Contains more Vitamin B2 +86.3%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +76.7%
Contains more Vitamin B6 +90.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.59
Winged bean
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% 0% 95% 35% 31% 7% 18% 15% 0% 0%
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%
Contains more Vitamin B1 +658%
Contains more Vitamin B2 +86.3%
Contains more Folate +26.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +76.7%
Contains more Vitamin B6 +90.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Tamale
Tamale
Contains more Protein +84.7%
Contains more Carbs +55.1%
Contains more Other +44.9%
Contains more Fats +580%
Contains more Water +18.6%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more Protein +84.7%
Contains more Carbs +55.1%
Contains more Other +44.9%
Contains more Fats +580%
Contains more Water +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Tamale
Tamale
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +1070.5%
Contains more Polyunsaturated fat +295.4%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Tamale
41% 47% 12%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +1070.5%
Contains more Polyunsaturated fat +295.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Tamale
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 ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Tamale Opinion
Net carbs 28.1g 15.02g Winged bean
Protein 11.6g 6.28g Winged bean
Fats 0.9g 6.12g Tamale
Carbs 28.1g 18.12g Winged bean
Calories 148kcal 153kcal Tamale
Starch 12.27g Tamale
Fructose 0.17g Tamale
Sugar 0.99g Winged bean
Fiber 3.1g Tamale
Calcium 30mg 29mg Winged bean
Iron 2mg 1.22mg Winged bean
Magnesium 24mg 22mg Winged bean
Phosphorus 45mg 99mg Tamale
Potassium 586mg 131mg Winged bean
Sodium 35mg 427mg Winged bean
Zinc 1.39mg 1.48mg Tamale
Copper 1.386mg 0.063mg Winged bean
Manganese 0.532mg 0.174mg Winged bean
Selenium 0.7µg 6µg Tamale
Vitamin C 0mg 1.7mg Tamale
Vitamin B1 0.379mg 0.05mg Winged bean
Vitamin B2 0.149mg 0.08mg Winged bean
Vitamin B3 1.64mg 1.59mg Winged bean
Vitamin B5 0.116mg 0.205mg Tamale
Vitamin B6 0.075mg 0.143mg Tamale
Folate 19µg 15µg Winged bean
Vitamin B12 0µg 0.54µg Tamale
Tryptophan 0.252mg 0.052mg Winged bean
Threonine 0.451mg 0.239mg Winged bean
Isoleucine 0.425mg 0.271mg Winged bean
Leucine 0.64mg 0.568mg Winged bean
Lysine 0.592mg 0.427mg Winged bean
Methionine 0.143mg 0.15mg Tamale
Phenylalanine 0.451mg 0.275mg Winged bean
Valine 0.599mg 0.318mg Winged bean
Histidine 0.241mg 0.196mg Winged bean
Cholesterol 0mg 17mg Winged bean
Saturated Fat 0.222g 2.396g Winged bean
Monounsaturated Fat 0.234g 2.739g Tamale
Polyunsaturated fat 0.174g 0.688g Tamale
Omega-3 - ALA 0.029g Tamale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Tamale
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
17%
Winged bean
16%
Tamale
Minerals Daily Need Coverage Score
75%
Winged bean
30%
Tamale

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 392mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.174g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 50)
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $0.5)
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.