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  6. Tortilla vs. Adzuki bean

Tortilla vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between tortilla and adzuki bean

  • Tortilla has more selenium; however, adzuki bean has more folate, copper, manganese, zinc, fiber, potassium, phosphorus, vitamin B5, and magnesium.
  • Daily need coverage for folate for adzuki bean is 131% higher.
  • Adzuki bean has 5 times less selenium than tortilla. Tortilla has 16.6µg of selenium, while adzuki bean has 3.1µg.
  • Tortilla has a higher glycemic index than adzuki bean.

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

Infographic

Tortilla vs Adzuki bean 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more SeleniumSelenium +435.5%
Contains more MagnesiumMagnesium +568.4%
Contains more PotassiumPotassium +1094.3%
Contains more IronIron +30.7%
Contains more CopperCopper +972.5%
Contains more ZincZinc +1475%
Contains more PhosphorusPhosphorus +161%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +545.5%
~equal in Calcium ~66mg

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +56.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B5Vitamin B5 +765.3%
Contains more Vitamin B6Vitamin B6 +485%
Contains more FolateFolate +534.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Adzuki bean DV% diff.
Folate 98µg 622µg 131%
Copper 0.102mg 1.094mg 110%
Manganese 0.268mg 1.73mg 64%
Zinc 0.32mg 5.04mg 43%
Fiber 2.4g 12.7g 41%
Potassium 105mg 1254mg 34%
Phosphorus 146mg 381mg 34%
Vitamin B5 0.17mg 1.471mg 26%
Magnesium 19mg 127mg 26%
Selenium 16.6µg 3.1µg 25%
Protein 7.28g 19.87g 25%
Vitamin B6 0.06mg 0.351mg 22%
Sodium 482mg 5mg 21%
Starch 43.02g 18%
Iron 3.81mg 4.98mg 15%
Vitamin B3 4.125mg 2.63mg 9%
Vitamin B2 0.114mg 0.22mg 8%
Vitamin B1 0.37mg 0.455mg 7%
Calories 237kcal 329kcal 5%
Carbs 49.94g 62.9g 4%
Polyunsaturated fat 0.391g 0.113g 2%
Fats 0.95g 0.53g 1%
Vitamin E 0.19mg 1%
Net carbs 47.54g 50.2g N/A
Calcium 70mg 66mg 0%
Sugar 2.75g N/A
Vitamin A 1µg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.296g 0.191g 0%
Monounsaturated fat 0.185g 0.05g 0%
Tryptophan 0.06mg 0.191mg 0%
Threonine 0.182mg 0.674mg 0%
Isoleucine 0.286mg 0.791mg 0%
Leucine 0.53mg 1.668mg 0%
Lysine 0.157mg 1.497mg 0%
Methionine 0.122mg 0.21mg 0%
Phenylalanine 0.375mg 1.052mg 0%
Valine 0.326mg 1.023mg 0%
Histidine 0.165mg 0.524mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +270%
Contains more Poly. FatPolyunsaturated fat +246%
Contains less Sat. FatSaturated fat -35.5%

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