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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.
  • Tamale has a higher glycemic index (82) than winged bean (32).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Tamale
Tamale
2
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%
Contains more PotassiumPotassium +347.3%
Contains more IronIron +63.9%
Contains more CopperCopper +2100%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +205.7%
Contains more PhosphorusPhosphorus +120%
Contains more SeleniumSelenium +757.1%
~equal in Magnesium ~22mg
~equal in Calcium ~29mg
~equal in Zinc ~1.48mg

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.
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B6Vitamin B6 +90.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.59mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Tamale DV% diff.
Copper 1.386mg 0.063mg 147%
Vitamin B1 0.379mg 0.05mg 27%
Vitamin B12 0µg 0.54µg 23%
Sodium 35mg 427mg 17%
Manganese 0.532mg 0.174mg 16%
Potassium 586mg 131mg 13%
Fiber 3.1g 12%
Protein 11.6g 6.28g 11%
Iron 2mg 1.22mg 10%
Selenium 0.7µg 6µg 10%
Saturated fat 0.222g 2.396g 10%
Phosphorus 45mg 99mg 8%
Fats 0.9g 6.12g 8%
Monounsaturated fat 0.234g 2.739g 6%
Cholesterol 0mg 17mg 6%
Vitamin B2 0.149mg 0.08mg 5%
Starch 12.27g 5%
Vitamin B6 0.075mg 0.143mg 5%
Polyunsaturated fat 0.174g 0.688g 3%
Carbs 28.1g 18.12g 3%
Vitamin C 0mg 1.7mg 2%
Vitamin B5 0.116mg 0.205mg 2%
Zinc 1.39mg 1.48mg 1%
Folate 19µg 15µg 1%
Calories 148kcal 153kcal 0%
Net carbs 28.1g 15.02g N/A
Magnesium 24mg 22mg 0%
Calcium 30mg 29mg 0%
Sugar 0.99g N/A
Vitamin B3 1.64mg 1.59mg 0%
Tryptophan 0.252mg 0.052mg 0%
Threonine 0.451mg 0.239mg 0%
Isoleucine 0.425mg 0.271mg 0%
Leucine 0.64mg 0.568mg 0%
Lysine 0.592mg 0.427mg 0%
Methionine 0.143mg 0.15mg 0%
Phenylalanine 0.451mg 0.275mg 0%
Valine 0.599mg 0.318mg 0%
Histidine 0.241mg 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Tamale
Tamale
2
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 ProteinProtein +84.7%
Contains more CarbsCarbs +55.1%
Contains more OtherOther +44.9%
Contains more FatsFats +580%
Contains more WaterWater +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
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
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +1070.5%
Contains more Poly. FatPolyunsaturated fat +295.4%

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.