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  6. Navy bean raw vs. Tortilla

Navy bean raw vs. Tortilla — In-Depth Nutrition Comparison

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How are navy bean raw and tortilla different?

  • Navy bean raw is higher in copper, vitamin C, magnesium, vitamin B5, vitamin B6, and folate; however, tortilla is richer in selenium, iron, and vitamin B3.
  • Daily need coverage for selenium for tortilla is 29% higher.
  • Navy bean raw has less sodium.
  • Navy bean raw has a lower glycemic index (39) than tortilla (52).

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

Infographic

Navy bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +431.6%
Contains more PotassiumPotassium +192.4%
Contains more CopperCopper +249%
Contains more ZincZinc +178.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +52.2%
Contains more CalciumCalcium +366.7%
Contains more IronIron +97.4%
Contains more PhosphorusPhosphorus +46%
Contains more SeleniumSelenium +2666.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B5Vitamin B5 +385.3%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more FolateFolate +34.7%
Contains more Vitamin B3Vitamin B3 +238.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.37mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Tortilla DV% diff.
Selenium 0.6µg 16.6µg 29%
Copper 0.356mg 0.102mg 28%
Iron 1.93mg 3.81mg 24%
Vitamin C 18.8mg 0mg 21%
Sodium 13mg 482mg 20%
Magnesium 101mg 19mg 20%
Vitamin B3 1.22mg 4.125mg 18%
Starch 43.02g 18%
Vitamin B5 0.825mg 0.17mg 13%
Carbs 13.05g 49.94g 12%
Fiber 2.4g 10%
Vitamin B6 0.191mg 0.06mg 10%
Folate 132µg 98µg 9%
Calories 67kcal 237kcal 9%
Vitamin B2 0.215mg 0.114mg 8%
Phosphorus 100mg 146mg 7%
Potassium 307mg 105mg 6%
Calcium 15mg 70mg 6%
Manganese 0.408mg 0.268mg 6%
Zinc 0.89mg 0.32mg 5%
Vitamin B1 0.39mg 0.37mg 2%
Protein 6.15g 7.28g 2%
Vitamin E 0.19mg 1%
Saturated fat 0.085g 0.296g 1%
Fats 0.7g 0.95g 0%
Net carbs 13.05g 47.54g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.052g 0.185g 0%
Polyunsaturated fat 0.407g 0.391g 0%
Tryptophan 0.064mg 0.06mg 0%
Threonine 0.258mg 0.182mg 0%
Isoleucine 0.273mg 0.286mg 0%
Leucine 0.442mg 0.53mg 0%
Lysine 0.35mg 0.157mg 0%
Methionine 0.064mg 0.122mg 0%
Phenylalanine 0.31mg 0.375mg 0%
Valine 0.316mg 0.326mg 0%
Histidine 0.172mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +98.1%
Contains more ProteinProtein +18.4%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +282.7%
Contains more OtherOther +96.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -71.3%
Contains more Mono. FatMonounsaturated fat +255.8%
~equal in Polyunsaturated fat ~0.391g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.