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  6. Tortilla vs. Kidney beans raw

Tortilla vs. Kidney beans raw — In-Depth Nutrition Comparison

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Significant differences between tortilla and kidney beans raw

  • Tortilla has more selenium; however, kidney beans raw is richer in copper, fiber, folate, iron, potassium, phosphorus, manganese, magnesium, and vitamin B6.
  • Kidney beans raw covers your daily copper needs 95% more than tortilla.
  • Kidney beans raw has 5 times less selenium than tortilla. Tortilla has 16.6µg of selenium, while kidney beans raw has 3.2µg.
  • Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Beans, kidney, all types, mature seeds, raw.

Infographic

Tortilla vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +418.8%
Contains more MagnesiumMagnesium +636.8%
Contains more CalciumCalcium +104.3%
Contains more PotassiumPotassium +1239%
Contains more IronIron +115.2%
Contains more CopperCopper +839.2%
Contains more ZincZinc +771.9%
Contains more PhosphorusPhosphorus +178.8%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +281%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B3Vitamin B3 +100.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +43%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B5Vitamin B5 +358.8%
Contains more Vitamin B6Vitamin B6 +561.7%
Contains more Vitamin KVitamin K +4650%
Contains more FolateFolate +302%
~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 Kidney beans raw DV% diff.
Copper 0.102mg 0.958mg 95%
Fiber 2.4g 24.9g 90%
Folate 98µg 394µg 74%
Iron 3.81mg 8.2mg 55%
Potassium 105mg 1406mg 38%
Phosphorus 146mg 407mg 37%
Manganese 0.268mg 1.021mg 33%
Protein 7.28g 23.58g 33%
Magnesium 19mg 140mg 29%
Vitamin B6 0.06mg 0.397mg 26%
Selenium 16.6µg 3.2µg 24%
Zinc 0.32mg 2.79mg 22%
Sodium 482mg 24mg 20%
Starch 43.02g 18%
Vitamin K 0.4µg 19µg 16%
Vitamin B1 0.37mg 0.529mg 13%
Vitamin B3 4.125mg 2.06mg 13%
Vitamin B5 0.17mg 0.78mg 12%
Vitamin B2 0.114mg 0.219mg 8%
Calcium 70mg 143mg 7%
Calories 237kcal 333kcal 5%
Vitamin C 0mg 4.5mg 5%
Carbs 49.94g 60.01g 3%
Saturated fat 0.296g 0.12g 1%
Fats 0.95g 0.83g 0%
Net carbs 47.54g 35.11g N/A
Sugar 2.75g 2.23g N/A
Vitamin E 0.19mg 0.22mg 0%
Monounsaturated fat 0.185g 0.064g 0%
Polyunsaturated fat 0.391g 0.457g 0%
Tryptophan 0.06mg 0.279mg 0%
Threonine 0.182mg 0.992mg 0%
Isoleucine 0.286mg 1.041mg 0%
Leucine 0.53mg 1.882mg 0%
Lysine 0.157mg 1.618mg 0%
Methionine 0.122mg 0.355mg 0%
Phenylalanine 0.375mg 1.275mg 0%
Valine 0.326mg 1.233mg 0%
Histidine 0.165mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +14.5%
Contains more WaterWater +240.1%
Contains more ProteinProtein +223.9%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +104.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +189.1%
Contains less Sat. FatSaturated fat -59.5%
Contains more Poly. FatPolyunsaturated fat +16.9%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.