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  6. Adzuki bean vs. Tortilla

Adzuki bean vs. Tortilla — In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Tortilla

  • Adzuki bean has more Folate, Copper, Manganese, Zinc, Fiber, Potassium, Phosphorus, Vitamin B5, and Magnesium, however, Tortilla has more Selenium.
  • Daily need coverage for Folate from Adzuki bean is 131% higher.
  • Tortilla has 16 times less Zinc than Adzuki bean. Adzuki bean has 5.04mg of Zinc, while Tortilla has 0.32mg.

Food types used in this article are Beans, adzuki, mature seeds, raw and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Adzuki bean vs Tortilla 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.
Adzuki bean
Adzuki bean
8
:
2
Tortilla
Tortilla
Contains more Iron +30.7%
Contains more Magnesium +568.4%
Contains more Phosphorus +161%
Contains more Potassium +1094.3%
Contains less Sodium -99%
Contains more Zinc +1475%
Contains more Copper +972.5%
Contains more Manganese +545.5%
Contains more Selenium +435.5%
Equal in Calcium - 70
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Iron +30.7%
Contains more Magnesium +568.4%
Contains more Phosphorus +161%
Contains more Potassium +1094.3%
Contains less Sodium -99%
Contains more Zinc +1475%
Contains more Copper +972.5%
Contains more Manganese +545.5%
Contains more Selenium +435.5%
Equal in Calcium - 70

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.
Adzuki bean
Adzuki bean
8
:
3
Tortilla
Tortilla
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +93%
Contains more Vitamin B5 +765.3%
Contains more Vitamin B6 +485%
Contains more Folate +534.7%
Contains more Vitamin B3 +56.8%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +93%
Contains more Vitamin B5 +765.3%
Contains more Vitamin B6 +485%
Contains more Folate +534.7%
Contains more Vitamin B3 +56.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Tortilla
Tortilla
Contains more Protein +172.9%
Contains more Carbs +26%
Contains more Other +74.3%
Contains more Fats +79.2%
Contains more Water +197.3%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Protein +172.9%
Contains more Carbs +26%
Contains more Other +74.3%
Contains more Fats +79.2%
Contains more Water +197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Tortilla
Tortilla
Contains less Saturated Fat -35.5%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +246%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains less Saturated Fat -35.5%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +246%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Tortilla
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Adzuki bean Tortilla Opinion
Net carbs 50.2g 47.54g Adzuki bean
Protein 19.87g 7.28g Adzuki bean
Fats 0.53g 0.95g Tortilla
Carbs 62.9g 49.94g Adzuki bean
Calories 329kcal 237kcal Adzuki bean
Starch 43.02g Tortilla
Sugar 2.75g Adzuki bean
Fiber 12.7g 2.4g Adzuki bean
Calcium 66mg 70mg Tortilla
Iron 4.98mg 3.81mg Adzuki bean
Magnesium 127mg 19mg Adzuki bean
Phosphorus 381mg 146mg Adzuki bean
Potassium 1254mg 105mg Adzuki bean
Sodium 5mg 482mg Adzuki bean
Zinc 5.04mg 0.32mg Adzuki bean
Copper 1.094mg 0.102mg Adzuki bean
Manganese 1.73mg 0.268mg Adzuki bean
Selenium 3.1µg 16.6µg Tortilla
Vitamin A 17IU Adzuki bean
Vitamin A RAE 1µg Adzuki bean
Vitamin E 0.19mg Tortilla
Vitamin B1 0.455mg 0.37mg Adzuki bean
Vitamin B2 0.22mg 0.114mg Adzuki bean
Vitamin B3 2.63mg 4.125mg Tortilla
Vitamin B5 1.471mg 0.17mg Adzuki bean
Vitamin B6 0.351mg 0.06mg Adzuki bean
Folate 622µg 98µg Adzuki bean
Vitamin K 0.4µg Tortilla
Tryptophan 0.191mg 0.06mg Adzuki bean
Threonine 0.674mg 0.182mg Adzuki bean
Isoleucine 0.791mg 0.286mg Adzuki bean
Leucine 1.668mg 0.53mg Adzuki bean
Lysine 1.497mg 0.157mg Adzuki bean
Methionine 0.21mg 0.122mg Adzuki bean
Phenylalanine 1.052mg 0.375mg Adzuki bean
Valine 1.023mg 0.326mg Adzuki bean
Histidine 0.524mg 0.165mg Adzuki bean
Saturated Fat 0.191g 0.296g Adzuki bean
Monounsaturated Fat 0.05g 0.185g Tortilla
Polyunsaturated fat 0.113g 0.391g Tortilla
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Tortilla
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
71%
Adzuki bean
25%
Tortilla
Minerals Daily Need Coverage Score
132%
Adzuki bean
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 477mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food is richer in vitamins?
Adzuki bean
Adzuki bean is relatively richer in vitamins

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.