Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tortilla
  5. Compare
  6. Tortilla vs. Winged bean

Tortilla vs. Winged bean — In-Depth Nutrition Comparison

Compare

Important differences between tortilla and winged bean

  • Tortilla has more selenium, iron, folate, vitamin B3, and phosphorus; however, winged bean has more copper, potassium, manganese, and zinc.
  • Winged bean's daily need coverage for copper is 143% more.
  • Tortilla has 24 times more selenium than winged bean. Tortilla has 16.6µg of selenium, while winged bean has 0.7µg.
  • Winged bean is lower in sodium.
  • Tortilla has a higher glycemic index than winged bean.

The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Winged bean tuber, raw.

Infographic

Tortilla vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +133.3%
Contains more IronIron +90.5%
Contains more PhosphorusPhosphorus +224.4%
Contains more SeleniumSelenium +2271.4%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +458.1%
Contains more CopperCopper +1258.8%
Contains more ZincZinc +334.4%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +98.5%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +151.5%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +415.8%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Winged bean DV% diff.
Copper 0.102mg 1.386mg 143%
Selenium 16.6µg 0.7µg 29%
Iron 3.81mg 2mg 23%
Folate 98µg 19µg 20%
Sodium 482mg 35mg 19%
Starch 43.02g 18%
Vitamin B3 4.125mg 1.64mg 16%
Potassium 105mg 586mg 14%
Phosphorus 146mg 45mg 14%
Manganese 0.268mg 0.532mg 11%
Fiber 2.4g 10%
Zinc 0.32mg 1.39mg 10%
Protein 7.28g 11.6g 9%
Carbs 49.94g 28.1g 7%
Calcium 70mg 30mg 4%
Calories 237kcal 148kcal 4%
Vitamin B2 0.114mg 0.149mg 3%
Vitamin B5 0.17mg 0.116mg 1%
Vitamin B6 0.06mg 0.075mg 1%
Polyunsaturated fat 0.391g 0.174g 1%
Vitamin B1 0.37mg 0.379mg 1%
Vitamin E 0.19mg 1%
Magnesium 19mg 24mg 1%
Fats 0.95g 0.9g 0%
Net carbs 47.54g 28.1g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.296g 0.222g 0%
Monounsaturated fat 0.185g 0.234g 0%
Tryptophan 0.06mg 0.252mg 0%
Threonine 0.182mg 0.451mg 0%
Isoleucine 0.286mg 0.425mg 0%
Leucine 0.53mg 0.64mg 0%
Lysine 0.157mg 0.592mg 0%
Methionine 0.122mg 0.143mg 0%
Phenylalanine 0.375mg 0.451mg 0%
Valine 0.326mg 0.599mg 0%
Histidine 0.165mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more CarbsCarbs +77.7%
Contains more ProteinProtein +59.3%
Contains more WaterWater +43.6%
~equal in Fats ~0.9g
~equal in Other ~2g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Poly. FatPolyunsaturated fat +124.7%
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +26.5%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.