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  6. Tortilla vs. Cranberry bean raw

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

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Important differences between tortilla and cranberry bean raw

  • Tortilla has less folate, fiber, copper, potassium, magnesium, phosphorus, vitamin B1, zinc, and manganese.
  • Cranberry bean raw's daily need coverage for folate is 127% more.
  • Tortilla has 80 times more sodium than cranberry bean raw. Tortilla has 482mg of sodium, while cranberry bean raw has 6mg.
  • Tortilla has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Beans, cranberry (roman), mature seeds, raw.

Infographic

Tortilla vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +30.7%
Contains more MagnesiumMagnesium +721.1%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +1168.6%
Contains more IronIron +31.2%
Contains more CopperCopper +678.4%
Contains more ZincZinc +1034.4%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +243.3%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +183.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +101.9%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B5Vitamin B5 +340%
Contains more Vitamin B6Vitamin B6 +415%
Contains more FolateFolate +516.3%
~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 Cranberry bean raw DV% diff.
Folate 98µg 604µg 127%
Fiber 2.4g 24.7g 89%
Copper 0.102mg 0.794mg 77%
Potassium 105mg 1332mg 36%
Magnesium 19mg 156mg 33%
Phosphorus 146mg 372mg 32%
Protein 7.28g 23.03g 32%
Vitamin B1 0.37mg 0.747mg 31%
Zinc 0.32mg 3.63mg 30%
Manganese 0.268mg 0.92mg 28%
Sodium 482mg 6mg 21%
Vitamin B6 0.06mg 0.309mg 19%
Starch 43.02g 18%
Vitamin B3 4.125mg 1.455mg 17%
Iron 3.81mg 5mg 15%
Vitamin B5 0.17mg 0.748mg 12%
Vitamin B2 0.114mg 0.213mg 8%
Selenium 16.6µg 12.7µg 7%
Calcium 70mg 127mg 6%
Calories 237kcal 335kcal 5%
Carbs 49.94g 60.05g 3%
Vitamin E 0.19mg 1%
Polyunsaturated fat 0.391g 0.527g 1%
Fats 0.95g 1.23g 0%
Net carbs 47.54g 35.35g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.296g 0.316g 0%
Monounsaturated fat 0.185g 0.106g 0%
Tryptophan 0.06mg 0.273mg 0%
Threonine 0.182mg 0.969mg 0%
Isoleucine 0.286mg 1.017mg 0%
Leucine 0.53mg 1.838mg 0%
Lysine 0.157mg 1.58mg 0%
Methionine 0.122mg 0.346mg 0%
Phenylalanine 0.375mg 1.245mg 0%
Valine 0.326mg 1.205mg 0%
Histidine 0.165mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +222.5%
Contains more ProteinProtein +216.3%
Contains more FatsFats +29.5%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +76.5%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +74.5%
Contains more Poly. FatPolyunsaturated fat +34.8%
~equal in Saturated fat ~0.316g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.