Tortilla vs. Refried beans — In-Depth Nutrition Comparison
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What are the main differences between tortilla and refried beans?
- Tortilla is richer in iron, vitamin B1, vitamin B3, folate, selenium, and phosphorus, yet refried beans are richer in vitamin C, potassium, and fiber.
- Tortilla's daily need coverage for iron is 30% higher.
- Tortilla has 11 times more vitamin B3 than refried beans. Tortilla has 4.125mg of vitamin B3, while refried beans have 0.367mg.
- Refried beans contain less sodium.
- Refried beans have a lower glycemic index than tortilla.
We used Tortilla, includes plain, and from mutton sandwich (Navajo) and Refried beans, canned, traditional style (includes USDA commodity) types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +141.4% |
| Contains more IronIron | +164.6% |
| Contains more PhosphorusPhosphorus | +58.7% |
| Contains more SeleniumSelenium | +186.2% |
| Contains more MagnesiumMagnesium | +84.2% |
| Contains more PotassiumPotassium | +203.8% |
| Contains more CopperCopper | +26.5% |
| Contains more ZincZinc | +81.3% |
| Contains less SodiumSodium | -23.2% |
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.
| Contains more Vitamin EVitamin E | +111.1% |
| Contains more Vitamin B1Vitamin B1 | +386.8% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B3Vitamin B3 | +1024% |
| Contains more FolateFolate | +790.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +11.2% |
| Contains more Vitamin B6Vitamin B6 | +71.7% |
| Contains more Vitamin KVitamin K | +425% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 1.44mg | 30% |
| Vitamin B1 | 0.37mg | 0.076mg | 25% |
| Vitamin B3 | 4.125mg | 0.367mg | 23% |
| Histidine | 0.165mg | 153mg | 22% |
| Folate | 98µg | 11µg | 22% |
| Selenium | 16.6µg | 5.8µg | 20% |
| Starch | 43.02g | 7.43g | 15% |
| Carbs | 49.94g | 13.55g | 12% |
| Phosphorus | 146mg | 92mg | 8% |
| Calories | 237kcal | 90kcal | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Potassium | 105mg | 319mg | 6% |
| Sodium | 482mg | 370mg | 5% |
| Protein | 7.28g | 4.98g | 5% |
| Fiber | 2.4g | 3.7g | 5% |
| Calcium | 70mg | 29mg | 4% |
| Magnesium | 19mg | 35mg | 4% |
| Choline | 21.2mg | 4% | |
| Vitamin B2 | 0.114mg | 0.079mg | 3% |
| Copper | 0.102mg | 0.129mg | 3% |
| Vitamin B6 | 0.06mg | 0.103mg | 3% |
| Zinc | 0.32mg | 0.58mg | 2% |
| Saturated fat | 0.296g | 0.631g | 2% |
| Fats | 0.95g | 2.01g | 2% |
| Monounsaturated fat | 0.185g | 0.601g | 1% |
| Polyunsaturated fat | 0.391g | 0.543g | 1% |
| Vitamin K | 0.4µg | 2.1µg | 1% |
| Manganese | 0.268mg | 0.289mg | 1% |
| Vitamin E | 0.19mg | 0.09mg | 1% |
| Net carbs | 47.54g | 9.85g | N/A |
| Sugar | 2.75g | 0.54g | N/A |
| Vitamin B5 | 0.17mg | 0.189mg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.06mg | 0.065mg | 0% |
| Threonine | 0.182mg | 0.231mg | 0% |
| Isoleucine | 0.286mg | 0.242mg | 0% |
| Leucine | 0.53mg | 0.438mg | 0% |
| Lysine | 0.157mg | 0.377mg | 0% |
| Methionine | 0.122mg | 0.083mg | 0% |
| Phenylalanine | 0.375mg | 0.297mg | 0% |
| Valine | 0.326mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.019g | 0.169g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.28 g
Fats:
0.95 g
Carbs:
49.94 g
Water:
39.96 g
Other:
1.87 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +46.2% |
| Contains more CarbsCarbs | +268.6% |
| Contains more FatsFats | +111.6% |
| Contains more WaterWater | +94.6% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.296 g
Monounsaturated fat:
Mono. Fat
0.185 g
Polyunsaturated fat:
Poly. Fat
0.391 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -53.1% |
| Contains more Mono. FatMonounsaturated fat | +224.9% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
43.02 g
Sucrose:
0.22 g
Glucose:
0.15 g
Fructose:
0 g
Lactose:
0 g
Maltose:
2.37 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +479% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +145.5% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g