Tortilla vs. Beans — In-Depth Nutrition Comparison
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Important differences between tortilla and beans
- Tortilla has more iron, vitamin B3, selenium, folate, vitamin B1, and phosphorus; however, beans have more fiber, copper, and zinc.
- Tortilla's daily need coverage for iron is 44% more.
- Tortilla has 482 times more sodium than beans. Tortilla has 482mg of sodium, while beans have 1mg.
- Tortilla has a higher glycemic index than beans.
The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Beans, baked, canned, no salt added.
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 CalciumCalcium | +40% |
| Contains more IronIron | +1213.8% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +268.9% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +181.9% |
| Contains more CopperCopper | +102% |
| Contains more ZincZinc | +337.5% |
| Contains less SodiumSodium | -99.8% |
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.
| 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 Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +308.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 0.29mg | 44% |
| Vitamin B3 | 4.125mg | 0.43mg | 23% |
| Selenium | 16.6µg | 4.5µg | 22% |
| Sodium | 482mg | 1mg | 21% |
| Folate | 98µg | 24µg | 19% |
| Vitamin B1 | 0.37mg | 0.15mg | 18% |
| Starch | 43.02g | 18% | |
| Copper | 0.102mg | 0.206mg | 12% |
| Manganese | 0.268mg | 12% | |
| Fiber | 2.4g | 5.5g | 12% |
| Carbs | 49.94g | 20.49g | 10% |
| Zinc | 0.32mg | 1.4mg | 10% |
| Calories | 237kcal | 105kcal | 7% |
| Choline | 30.8mg | 6% | |
| Phosphorus | 146mg | 104mg | 6% |
| Potassium | 105mg | 296mg | 6% |
| Protein | 7.28g | 4.8g | 5% |
| Vitamin B6 | 0.06mg | 0.13mg | 5% |
| Vitamin B2 | 0.114mg | 0.06mg | 4% |
| Magnesium | 19mg | 32mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin B5 | 0.17mg | 3% | |
| Calcium | 70mg | 50mg | 2% |
| Fats | 0.95g | 0.4g | 1% |
| Vitamin A | 5µg | 1% | |
| Polyunsaturated fat | 0.391g | 0.172g | 1% |
| Saturated fat | 0.296g | 0.103g | 1% |
| Net carbs | 47.54g | 14.99g | N/A |
| Sugar | 2.75g | 7.78g | N/A |
| Vitamin E | 0.19mg | 0.15mg | 0% |
| Vitamin K | 0.4µg | 0.8µg | 0% |
| Monounsaturated fat | 0.185g | 0.035g | 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 ProteinProtein | +51.7% |
| Contains more FatsFats | +137.5% |
| Contains more CarbsCarbs | +143.7% |
| Contains more WaterWater | +81.7% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +428.6% |
| Contains more Poly. FatPolyunsaturated fat | +127.3% |
| Contains less Sat. FatSaturated fat | -65.2% |