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  6. Green beans vs. Tortilla

Green beans vs. Tortilla — In-Depth Nutrition Comparison

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What are the main differences between green beans and tortilla?

  • Green beans are richer in vitamin K and vitamin C, yet tortilla is richer in iron, selenium, vitamin B1, vitamin B3, phosphorus, and folate.
  • Green beans' daily need coverage for vitamin K is 40% higher.
  • Green beans contain less sodium.
  • Green beans have a lower glycemic index than tortilla.

We used Beans, snap, green, cooked, boiled, drained, without salt and Tortilla, includes plain, and from mutton sandwich (Navajo) types in this comparison.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 PotassiumPotassium +39%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +59.1%
Contains more IronIron +486.2%
Contains more CopperCopper +78.9%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +403.4%
Contains more SeleniumSelenium +8200%
~equal in Magnesium ~19mg
~equal in Manganese ~0.268mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +142.1%
Contains more Vitamin KVitamin K +11875%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +571.8%
Contains more Vitamin B5Vitamin B5 +129.7%
Contains more FolateFolate +197%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.06mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Green beans Tortilla DV% diff.
Vitamin K 47.9µg 0.4µg 40%
Iron 0.65mg 3.81mg 40%
Selenium 0.2µg 16.6µg 30%
Vitamin B1 0.074mg 0.37mg 25%
Vitamin B3 0.614mg 4.125mg 22%
Sodium 1mg 482mg 21%
Starch 43.02g 18%
Phosphorus 29mg 146mg 17%
Folate 33µg 98µg 16%
Carbs 7.88g 49.94g 14%
Vitamin C 9.7mg 0mg 11%
Protein 1.89g 7.28g 11%
Calories 35kcal 237kcal 10%
Copper 0.057mg 0.102mg 5%
Vitamin A 32µg 4%
Fiber 3.2g 2.4g 3%
Choline 16.9mg 3%
Calcium 44mg 70mg 3%
Vitamin B5 0.074mg 0.17mg 2%
Polyunsaturated fat 0.145g 0.391g 2%
Vitamin E 0.46mg 0.19mg 2%
Zinc 0.25mg 0.32mg 1%
Saturated fat 0.064g 0.296g 1%
Fats 0.28g 0.95g 1%
Vitamin B2 0.097mg 0.114mg 1%
Potassium 146mg 105mg 1%
Manganese 0.285mg 0.268mg 1%
Net carbs 4.68g 47.54g N/A
Magnesium 18mg 19mg 0%
Sugar 3.63g 2.75g N/A
Vitamin B6 0.056mg 0.06mg 0%
Monounsaturated fat 0.011g 0.185g 0%
Tryptophan 0.02mg 0.06mg 0%
Threonine 0.082mg 0.182mg 0%
Isoleucine 0.069mg 0.286mg 0%
Leucine 0.116mg 0.53mg 0%
Lysine 0.091mg 0.157mg 0%
Methionine 0.023mg 0.122mg 0%
Phenylalanine 0.069mg 0.375mg 0%
Valine 0.093mg 0.326mg 0%
Histidine 0.035mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +123.3%
Contains more ProteinProtein +285.2%
Contains more FatsFats +239.3%
Contains more CarbsCarbs +533.8%
Contains more OtherOther +156.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -78.4%
Contains more Mono. FatMonounsaturated fat +1581.8%
Contains more Poly. FatPolyunsaturated fat +169.7%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.