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  6. Tortilla vs. Green beans

Tortilla vs. Green beans — In-Depth Nutrition Comparison

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What are the main differences between tortilla and green beans?

  • Tortilla is richer in iron, selenium, vitamin B1, vitamin B3, phosphorus, and folate, yet green beans are richer in vitamin K and vitamin C.
  • Green beans' daily need coverage for vitamin K is 40% higher.
  • Tortilla has 482 times more sodium than green beans. Tortilla has 482mg of sodium, while green beans have 1mg.
  • Green beans have a lower glycemic index than tortilla.

We used Tortilla, includes plain, and from mutton sandwich (Navajo) and Beans, snap, green, cooked, boiled, drained, without salt types in this comparison.

Infographic

Tortilla vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +59.1%
Contains more IronIron +486.2%
Contains more CopperCopper +78.9%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +403.4%
Contains more SeleniumSelenium +8200%
Contains more PotassiumPotassium +39%
Contains less SodiumSodium -99.8%
~equal in Magnesium ~18mg
~equal in Manganese ~0.285mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +571.8%
Contains more Vitamin B5Vitamin B5 +129.7%
Contains more FolateFolate +197%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +142.1%
Contains more Vitamin KVitamin K +11875%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Green beans DV% diff.
Vitamin K 0.4µg 47.9µg 40%
Iron 3.81mg 0.65mg 40%
Selenium 16.6µg 0.2µg 30%
Vitamin B1 0.37mg 0.074mg 25%
Vitamin B3 4.125mg 0.614mg 22%
Sodium 482mg 1mg 21%
Starch 43.02g 18%
Phosphorus 146mg 29mg 17%
Folate 98µg 33µg 16%
Carbs 49.94g 7.88g 14%
Vitamin C 0mg 9.7mg 11%
Protein 7.28g 1.89g 11%
Calories 237kcal 35kcal 10%
Copper 0.102mg 0.057mg 5%
Vitamin A 32µg 4%
Fiber 2.4g 3.2g 3%
Choline 16.9mg 3%
Calcium 70mg 44mg 3%
Vitamin B5 0.17mg 0.074mg 2%
Polyunsaturated fat 0.391g 0.145g 2%
Vitamin E 0.19mg 0.46mg 2%
Zinc 0.32mg 0.25mg 1%
Saturated fat 0.296g 0.064g 1%
Fats 0.95g 0.28g 1%
Vitamin B2 0.114mg 0.097mg 1%
Potassium 105mg 146mg 1%
Manganese 0.268mg 0.285mg 1%
Net carbs 47.54g 4.68g N/A
Magnesium 19mg 18mg 0%
Sugar 2.75g 3.63g N/A
Vitamin B6 0.06mg 0.056mg 0%
Monounsaturated fat 0.185g 0.011g 0%
Tryptophan 0.06mg 0.02mg 0%
Threonine 0.182mg 0.082mg 0%
Isoleucine 0.286mg 0.069mg 0%
Leucine 0.53mg 0.116mg 0%
Lysine 0.157mg 0.091mg 0%
Methionine 0.122mg 0.023mg 0%
Phenylalanine 0.375mg 0.069mg 0%
Valine 0.326mg 0.093mg 0%
Histidine 0.165mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +285.2%
Contains more FatsFats +239.3%
Contains more CarbsCarbs +533.8%
Contains more OtherOther +156.2%
Contains more WaterWater +123.3%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1581.8%
Contains more Poly. FatPolyunsaturated fat +169.7%
Contains less Sat. FatSaturated fat -78.4%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.