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  6. Tortilla vs. Soup beans

Tortilla vs. Soup beans — In-Depth Nutrition Comparison

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Significant differences between tortilla and soup beans

  • Tortilla has more iron, vitamin B1, folate, vitamin B3, selenium, and phosphorus; however, soup beans are richer in fiber and copper.
  • Tortilla covers your daily iron needs 31% more than soup beans.
  • Soup beans have 8 times less folate than tortilla. Tortilla has 98µg of folate, while soup beans have 12µg.
  • Tortilla contains less saturated fat.
  • Soup beans have a higher glycemic index. The glycemic index of soup beans is 64, while the glycemic index of tortilla is 52.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Tortilla vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more CalciumCalcium +118.8%
Contains more IronIron +186.5%
Contains more PhosphorusPhosphorus +147.5%
Contains more SeleniumSelenium +140.6%
Contains more PotassiumPotassium +66.7%
Contains more CopperCopper +56.9%
Contains more ZincZinc +37.5%
Contains less SodiumSodium -17%
~equal in Magnesium ~19mg
~equal in Manganese ~0.29mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +489.3%
Contains more Vitamin B5Vitamin B5 +325%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Soup beans DV% diff.
Iron 3.81mg 1.33mg 31%
Vitamin B1 0.37mg 0.06mg 26%
Folate 98µg 12µg 22%
Vitamin B3 4.125mg 0.7mg 21%
Selenium 16.6µg 6.9µg 18%
Starch 43.02g 18%
Carbs 49.94g 11.16g 13%
Phosphorus 146mg 59mg 12%
Vitamin A 81µg 9%
Fiber 2.4g 4.6g 9%
Calories 237kcal 95kcal 7%
Copper 0.102mg 0.16mg 6%
Saturated fat 0.296g 1.37g 5%
Fats 0.95g 3.5g 4%
Calcium 70mg 32mg 4%
Sodium 482mg 400mg 4%
Protein 7.28g 5.19g 4%
Vitamin B2 0.114mg 0.06mg 4%
Monounsaturated fat 0.185g 1.58g 3%
Cholesterol 9mg 3%
Vitamin B5 0.17mg 0.04mg 3%
Vitamin C 0mg 1.8mg 2%
Potassium 105mg 175mg 2%
Vitamin B6 0.06mg 0.05mg 1%
Vitamin B12 0.03µg 1%
Vitamin E 0.19mg 1%
Zinc 0.32mg 0.44mg 1%
Manganese 0.268mg 0.29mg 1%
Net carbs 47.54g 6.56g N/A
Magnesium 19mg 19mg 0%
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Polyunsaturated fat 0.391g 0.39g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +40.3%
Contains more CarbsCarbs +347.5%
Contains more OtherOther +23%
Contains more FatsFats +268.4%
Contains more WaterWater +96.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +754.1%
~equal in Polyunsaturated fat ~0.39g

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.