Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are tortilla and navy bean raw different?

  • Tortilla is higher in selenium, iron, and vitamin B3; however, navy bean raw is richer in copper, vitamin C, magnesium, vitamin B5, vitamin B6, and folate.
  • Daily need coverage for selenium for tortilla is 29% higher.
  • Tortilla contains 37 times more sodium than navy bean raw. While tortilla contains 482mg of sodium, navy bean raw contains only 13mg.
  • Navy bean raw has a lower glycemic index (39) than tortilla (52).

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

Infographic

Tortilla vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +366.7%
Contains more IronIron +97.4%
Contains more PhosphorusPhosphorus +46%
Contains more SeleniumSelenium +2666.7%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +192.4%
Contains more CopperCopper +249%
Contains more ZincZinc +178.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +52.2%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +238.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B5Vitamin B5 +385.3%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more FolateFolate +34.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +18.4%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +282.7%
Contains more OtherOther +96.8%
Contains more WaterWater +98.1%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +255.8%
Contains less Sat. FatSaturated fat -71.3%
~equal in Polyunsaturated fat ~0.407g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tortilla Navy bean raw
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tortilla Navy bean raw DV% diff.
Selenium 16.6µg 0.6µg 29%
Copper 0.102mg 0.356mg 28%
Iron 3.81mg 1.93mg 24%
Vitamin C 0mg 18.8mg 21%
Sodium 482mg 13mg 20%
Magnesium 19mg 101mg 20%
Vitamin B3 4.125mg 1.22mg 18%
Starch 43.02g 18%
Vitamin B5 0.17mg 0.825mg 13%
Carbs 49.94g 13.05g 12%
Fiber 2.4g 10%
Vitamin B6 0.06mg 0.191mg 10%
Folate 98µg 132µg 9%
Calories 237kcal 67kcal 9%
Vitamin B2 0.114mg 0.215mg 8%
Phosphorus 146mg 100mg 7%
Potassium 105mg 307mg 6%
Calcium 70mg 15mg 6%
Manganese 0.268mg 0.408mg 6%
Zinc 0.32mg 0.89mg 5%
Vitamin B1 0.37mg 0.39mg 2%
Protein 7.28g 6.15g 2%
Vitamin E 0.19mg 1%
Saturated fat 0.296g 0.085g 1%
Fats 0.95g 0.7g 0%
Net carbs 47.54g 13.05g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.185g 0.052g 0%
Polyunsaturated fat 0.391g 0.407g 0%
Tryptophan 0.06mg 0.064mg 0%
Threonine 0.182mg 0.258mg 0%
Isoleucine 0.286mg 0.273mg 0%
Leucine 0.53mg 0.442mg 0%
Lysine 0.157mg 0.35mg 0%
Methionine 0.122mg 0.064mg 0%
Phenylalanine 0.375mg 0.31mg 0%
Valine 0.326mg 0.316mg 0%
Histidine 0.165mg 0.172mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Navy bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Tortilla
33%
Navy bean raw
Minerals Daily Need Coverage Score
48%
Tortilla
42%
Navy bean raw

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 469mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.211g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Navy bean raw
Navy bean raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.