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Black turtle bean vs. Tortilla — In-Depth Nutrition Comparison

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How are black turtle bean and tortilla different?

  • Black turtle bean is higher in copper, folate, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, and manganese; however, tortilla is richer in selenium.
  • Daily need coverage for copper for black turtle bean is 100% higher.
  • Black turtle bean contains 14 times more potassium than tortilla. While black turtle bean contains 1500mg of potassium, tortilla contains only 105mg.
  • Black turtle bean has a lower glycemic index (20) than tortilla (52).

Beans, black turtle, mature seeds, raw and Tortilla, includes plain and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Black turtle bean vs Tortilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +742.1%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +1328.6%
Contains more IronIron +128.3%
Contains more CopperCopper +880.4%
Contains more ZincZinc +587.5%
Contains more PhosphorusPhosphorus +201.4%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +273.1%
Contains more SeleniumSelenium +418.8%

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.
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +69.3%
Contains more Vitamin B5Vitamin B5 +428.8%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +353.1%
Contains more Vitamin B3Vitamin B3 +111%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
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 ProteinProtein +191.9%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +92.5%
Contains more WaterWater +263.3%
~equal in Fats ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +137.2%
~equal in Polyunsaturated fat ~0.391g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle 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 Black turtle bean Tortilla DV% diff.
Copper 1mg 0.102mg 100%
Folate 444µg 98µg 87%
Iron 8.7mg 3.81mg 61%
Fiber 15.5g 2.4g 52%
Vitamin B1 0.9mg 0.37mg 44%
Phosphorus 440mg 146mg 42%
Potassium 1500mg 105mg 41%
Magnesium 160mg 19mg 34%
Manganese 1mg 0.268mg 32%
Protein 21.25g 7.28g 28%
Selenium 3.2µg 16.6µg 24%
Sodium 9mg 482mg 21%
Starch 43.02g 18%
Zinc 2.2mg 0.32mg 17%
Vitamin B6 0.286mg 0.06mg 17%
Vitamin B5 0.899mg 0.17mg 15%
Vitamin B3 1.955mg 4.125mg 14%
Calcium 160mg 70mg 9%
Vitamin B2 0.193mg 0.114mg 6%
Calories 339kcal 237kcal 5%
Carbs 63.25g 49.94g 4%
Vitamin K 5.6µg 0.4µg 4%
Fats 0.9g 0.95g 0%
Net carbs 47.75g 47.54g N/A
Sugar 2.12g 2.75g N/A
Vitamin E 0.21mg 0.19mg 0%
Saturated fat 0.232g 0.296g 0%
Monounsaturated fat 0.078g 0.185g 0%
Polyunsaturated fat 0.387g 0.391g 0%
Tryptophan 0.252mg 0.06mg 0%
Threonine 0.894mg 0.182mg 0%
Isoleucine 0.938mg 0.286mg 0%
Leucine 1.697mg 0.53mg 0%
Lysine 1.459mg 0.157mg 0%
Methionine 0.32mg 0.122mg 0%
Phenylalanine 1.149mg 0.375mg 0%
Valine 1.112mg 0.326mg 0%
Histidine 0.592mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Black turtle bean
23%
Tortilla
Minerals Daily Need Coverage Score
135%
Black turtle 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 - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 0.064g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.