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Tortilla vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between tortilla and soybean raw

  • Tortilla contains less copper, iron, manganese, phosphorus, folate, magnesium, vitamin B2, potassium, vitamin B1, and zinc than soybean raw.
  • Soybean raw's daily need coverage for copper is 173% higher.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of tortilla is 52.

The food types used in this comparison are Tortilla, includes plain and from mutton sandwich (Navajo) and Soybeans, mature seeds, raw.

Infographic

Tortilla vs Soybean 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1373.7%
Contains more CalciumCalcium +295.7%
Contains more PotassiumPotassium +1611.4%
Contains more IronIron +312.1%
Contains more CopperCopper +1525.5%
Contains more ZincZinc +1428.1%
Contains more PhosphorusPhosphorus +382.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +839.2%
~equal in Selenium ~17.8µg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +347.4%
Contains more Vitamin B1Vitamin B1 +136.2%
Contains more Vitamin B2Vitamin B2 +663.2%
Contains more Vitamin B5Vitamin B5 +366.5%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +282.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +65.6%
Contains more WaterWater +367.9%
Contains more ProteinProtein +401.2%
Contains more FatsFats +1998.9%
Contains more OtherOther +160.4%

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% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Mono. FatMonounsaturated fat +2280.5%
Contains more Poly. FatPolyunsaturated fat +2778.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Soybean raw DV% diff.
Copper 0.102mg 1.658mg 173%
Iron 3.81mg 15.7mg 149%
Manganese 0.268mg 2.517mg 98%
Phosphorus 146mg 704mg 80%
Polyunsaturated fat 0.391g 11.255g 72%
Folate 98µg 375µg 69%
Magnesium 19mg 280mg 62%
Vitamin B2 0.114mg 0.87mg 58%
Protein 7.28g 36.49g 58%
Potassium 105mg 1797mg 50%
Zinc 0.32mg 4.89mg 42%
Vitamin B1 0.37mg 0.874mg 42%
Vitamin K 0.4µg 47µg 39%
Fats 0.95g 19.94g 29%
Fiber 2.4g 9.3g 28%
Vitamin B6 0.06mg 0.377mg 24%
Choline 115.9mg 21%
Sodium 482mg 2mg 21%
Calcium 70mg 277mg 21%
Starch 43.02g 18%
Vitamin B3 4.125mg 1.623mg 16%
Vitamin B5 0.17mg 0.793mg 12%
Saturated fat 0.296g 2.884g 12%
Monounsaturated fat 0.185g 4.404g 11%
Calories 237kcal 446kcal 10%
Vitamin C 0mg 6mg 7%
Carbs 49.94g 30.16g 7%
Vitamin E 0.19mg 0.85mg 4%
Selenium 16.6µg 17.8µg 2%
Net carbs 47.54g 20.86g N/A
Sugar 2.75g 7.33g N/A
Vitamin A 1µg 0%
Tryptophan 0.06mg 0.591mg 0%
Threonine 0.182mg 1.766mg 0%
Isoleucine 0.286mg 1.971mg 0%
Leucine 0.53mg 3.309mg 0%
Lysine 0.157mg 2.706mg 0%
Methionine 0.122mg 0.547mg 0%
Phenylalanine 0.375mg 2.122mg 0%
Valine 0.326mg 2.029mg 0%
Histidine 0.165mg 1.097mg 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 Soybean 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
83%
Soybean raw
Minerals Daily Need Coverage Score
48%
Tortilla
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 4.58g)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 2.588g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 480mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.