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  6. Tortilla vs. Black turtle bean

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

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How are tortilla and black turtle bean different?

  • Tortilla is higher in selenium; however, black turtle bean is richer in copper, folate, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, and manganese.
  • Daily need coverage for copper for black turtle bean is 100% higher.
  • Tortilla contains 5 times more selenium than black turtle bean. While tortilla contains 16.6µg of selenium, black turtle bean contains only 3.2µg.
  • Black turtle bean has a lower glycemic index (20) than tortilla (52).

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

Infographic

Tortilla vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +418.8%
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%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B3Vitamin B3 +111%
Contains more Vitamin EVitamin E +10.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Black turtle bean DV% diff.
Copper 0.102mg 1mg 100%
Folate 98µg 444µg 87%
Iron 3.81mg 8.7mg 61%
Fiber 2.4g 15.5g 52%
Vitamin B1 0.37mg 0.9mg 44%
Phosphorus 146mg 440mg 42%
Potassium 105mg 1500mg 41%
Magnesium 19mg 160mg 34%
Manganese 0.268mg 1mg 32%
Protein 7.28g 21.25g 28%
Selenium 16.6µg 3.2µg 24%
Sodium 482mg 9mg 21%
Starch 43.02g 18%
Zinc 0.32mg 2.2mg 17%
Vitamin B6 0.06mg 0.286mg 17%
Vitamin B5 0.17mg 0.899mg 15%
Vitamin B3 4.125mg 1.955mg 14%
Calcium 70mg 160mg 9%
Vitamin B2 0.114mg 0.193mg 6%
Calories 237kcal 339kcal 5%
Carbs 49.94g 63.25g 4%
Vitamin K 0.4µg 5.6µg 4%
Fats 0.95g 0.9g 0%
Net carbs 47.54g 47.75g N/A
Sugar 2.75g 2.12g N/A
Vitamin E 0.19mg 0.21mg 0%
Saturated fat 0.296g 0.232g 0%
Monounsaturated fat 0.185g 0.078g 0%
Polyunsaturated fat 0.391g 0.387g 0%
Tryptophan 0.06mg 0.252mg 0%
Threonine 0.182mg 0.894mg 0%
Isoleucine 0.286mg 0.938mg 0%
Leucine 0.53mg 1.697mg 0%
Lysine 0.157mg 1.459mg 0%
Methionine 0.122mg 0.32mg 0%
Phenylalanine 0.375mg 1.149mg 0%
Valine 0.326mg 1.112mg 0%
Histidine 0.165mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +263.3%
Contains more ProteinProtein +191.9%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +92.5%
~equal in Fats ~0.9g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +137.2%
Contains less Sat. FatSaturated fat -21.6%
~equal in Polyunsaturated fat ~0.387g

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.