Beans vs. Tortilla — In-Depth Nutrition Comparison
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Important differences between beans and tortilla
- Beans have more fiber, copper, and zinc; however, tortilla has more iron, vitamin B3, selenium, folate, vitamin B1, and phosphorus.
- Tortilla's daily need coverage for iron is 44% more.
- Beans have 4 times more zinc than tortilla. Beans have 1.4mg of zinc, while tortilla has 0.32mg.
- Beans are lower in sodium.
- Tortilla has a higher glycemic index than beans.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Tortilla, includes plain, and from mutton sandwich (Navajo).
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.
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +181.9% |
| Contains more CopperCopper | +102% |
| Contains more ZincZinc | +337.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +40% |
| Contains more IronIron | +1213.8% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more SeleniumSelenium | +268.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more Vitamin EVitamin E | +26.7% |
| Contains more Vitamin B1Vitamin B1 | +146.7% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B3Vitamin B3 | +859.3% |
| Contains more FolateFolate | +308.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 3.81mg | 44% |
| Vitamin B3 | 0.43mg | 4.125mg | 23% |
| Selenium | 4.5µg | 16.6µg | 22% |
| Sodium | 1mg | 482mg | 21% |
| Folate | 24µg | 98µg | 19% |
| Starch | 43.02g | 18% | |
| Vitamin B1 | 0.15mg | 0.37mg | 18% |
| Fiber | 5.5g | 2.4g | 12% |
| Copper | 0.206mg | 0.102mg | 12% |
| Manganese | 0.268mg | 12% | |
| Carbs | 20.49g | 49.94g | 10% |
| Zinc | 1.4mg | 0.32mg | 10% |
| Calories | 105kcal | 237kcal | 7% |
| Potassium | 296mg | 105mg | 6% |
| Phosphorus | 104mg | 146mg | 6% |
| Choline | 30.8mg | 6% | |
| Protein | 4.8g | 7.28g | 5% |
| Vitamin B6 | 0.13mg | 0.06mg | 5% |
| Vitamin B2 | 0.06mg | 0.114mg | 4% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Magnesium | 32mg | 19mg | 3% |
| Vitamin B5 | 0.17mg | 3% | |
| Calcium | 50mg | 70mg | 2% |
| Fats | 0.4g | 0.95g | 1% |
| Vitamin A | 5µg | 1% | |
| Saturated fat | 0.103g | 0.296g | 1% |
| Polyunsaturated fat | 0.172g | 0.391g | 1% |
| Net carbs | 14.99g | 47.54g | N/A |
| Sugar | 7.78g | 2.75g | N/A |
| Vitamin E | 0.15mg | 0.19mg | 0% |
| Vitamin K | 0.8µg | 0.4µg | 0% |
| Monounsaturated fat | 0.035g | 0.185g | 0% |
| Tryptophan | 0.06mg | 0% | |
| Threonine | 0.182mg | 0% | |
| Isoleucine | 0.286mg | 0% | |
| Leucine | 0.53mg | 0% | |
| Lysine | 0.157mg | 0% | |
| Methionine | 0.122mg | 0% | |
| Phenylalanine | 0.375mg | 0% | |
| Valine | 0.326mg | 0% | |
| Histidine | 0.165mg | 0% | |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +81.7% |
| Contains more ProteinProtein | +51.7% |
| Contains more FatsFats | +137.5% |
| Contains more CarbsCarbs | +143.7% |
~equal in
Other
~1.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.2% |
| Contains more Mono. FatMonounsaturated fat | +428.6% |
| Contains more Poly. FatPolyunsaturated fat | +127.3% |