Tortilla vs. Black Beans
Nutrition comparison of Tortilla and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and black beans:
- Both tortilla and black beans are high in dietary fiber.
- Black bean is an excellent source of potassium.
- Tortilla has more niacin and Vitamin B6, however, black bean contains more folate.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and black bean has 58% less calories than tortilla - tortilla has 218 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and heavier in fat compared to black beans per calorie. Tortilla has a macronutrient ratio of 10:79:12 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Black Beans | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 79% | 71% |
| Fat | 12% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and black bean has 63% less carbohydrates than tortilla - tortilla has 44.6g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both tortilla and black beans are high in dietary fiber. Black bean has a little more dietary fiber (10%) than tortilla by weight - tortilla has 6.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Tortilla and black beans contain similar amounts of sugar - tortilla has 0.88g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Tortilla and black beans contain similar amounts of protein - tortilla has 5.7g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both tortilla and black beans are low in saturated fat - tortilla has 0.45g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than tortilla - black bean has 2.7mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Black beans and tortilla contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Tortilla and black beans contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and tortilla contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more niacin and Vitamin B6, however, black bean contains more folate. Both tortilla and black beans contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Tortilla | Black Beans | |
|---|---|---|
| Thiamin | 0.094 MG | 0.14 MG |
| Riboflavin | 0.065 MG | 0.12 MG |
| Niacin | 1.498 MG | 0.62 MG |
| Pantothenic acid | 0.109 MG | 0.184 MG |
| Vitamin B6 | 0.219 MG | 0.055 MG |
| Folate | 5 UG | 61 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 131% more calcium than black bean - tortilla has 81mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 54% more iron than tortilla - tortilla has 1.2mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 66% more potassium than tortilla - tortilla has 186mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tortilla and black beans contain significant amounts of alpha linoleic acid (ALA).
| Tortilla | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.057 G |
| Total | 0.034 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than black bean per 100 grams.
| Tortilla | Black Beans | |
|---|---|---|
| linoleic acid | 1.385 G | 0.068 G |
| Total | 1.385 G | 0.068 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tortilla or Black Beans .
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Black Beans (Beans, black turtle, mature seeds, canned) .
Tortilla g
()
|
Daily Values (%) |
Black Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tortilla or black beans contain more calories in 100 grams?Tortilla is high in calories and black bean has 60% less calories than tortilla - tortilla has 218 calories in 100g and black bean has 91 calories.
Does tortilla or black beans have more carbohydrates?
By weight, tortilla is high in carbohydrates and black bean has 60% fewer carbohydrates than tortilla - tortilla has 44.6g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does tortilla or black beans contain more calcium?
Tortilla is a rich source of calcium and it has 130% more calcium than black bean - tortilla has 81mg of calcium in 100 grams and black bean has 35mg of calcium.
Does tortilla or black beans contain more potassium?
Black bean is a rich source of potassium and it has 70% more potassium than tortilla - tortilla has 186mg of potassium in 100 grams and black bean has 308mg of potassium.