Tortilla vs. Kidney Beans
Nutrition comparison of Tortilla and Kidney Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and kidney beans:
- Both tortilla and kidney beans are high in calcium, calories and dietary fiber.
- Kidney bean is a great source of potassium and protein.
- Tortilla has more riboflavin, niacin and pantothenic acid, however, kidney bean contains more folate.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tortilla and kidney beans are high in calories. Tortilla has 80% more calories than kidney bean - tortilla has 218 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and heavier in fat compared to kidney beans per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Kidney Beans | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 79% | 67% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and kidney bean has 53% less carbohydrates than tortilla - tortilla has 44.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both tortilla and kidney beans are high in dietary fiber. Tortilla has a little more dietary fiber (5%) than kidney bean by weight - tortilla has 6.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Tortilla and kidney beans contain similar amounts of sugar - tortilla has 0.88g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 42% more protein than tortilla - tortilla has 5.7g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both tortilla and kidney beans are low in saturated fat - tortilla has 0.45g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and tortilla contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Tortilla and kidney beans contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Tortilla and kidney beans contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than tortilla - kidney bean has 5.7ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more riboflavin, niacin and pantothenic acid, however, kidney bean contains more folate. Both tortilla and kidney beans contain significant amounts of thiamin and Vitamin B6.
| Tortilla | Kidney Beans | |
|---|---|---|
| Thiamin | 0.094 MG | 0.06 MG |
| Riboflavin | 0.065 MG | 0.015 MG |
| Niacin | 1.498 MG | 0.417 MG |
| Pantothenic acid | 0.109 MG | ~ |
| Vitamin B6 | 0.219 MG | 0.113 MG |
| Folate | 5 UG | 23 UG |
Minerals
calcium
Both tortilla and kidney beans are high in calcium. Tortilla has 40% more calcium than kidney bean - tortilla has 81mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Tortilla and kidney beans contain similar amounts of iron - tortilla has 1.2mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 34% more potassium than tortilla - tortilla has 186mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.132 G |
| Total | 0.034 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than kidney bean per 100 grams.
| Tortilla | Kidney Beans | |
|---|---|---|
| linoleic acid | 1.385 G | 0.217 G |
| Total | 1.385 G | 0.217 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Tortilla g
()
|
Daily Values (%) |
Kidney 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 kidney beans contain more calories in 100 grams?Both tortilla and kidney beans are high in calories. Tortilla has 80% more calories than kidney bean - tortilla has 218 calories in 100g and kidney bean has 121 calories.
Does tortilla or kidney beans have more carbohydrates?
By weight, tortilla is high in carbohydrates and kidney bean has 50% fewer carbohydrates than tortilla - tortilla has 44.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does tortilla or kidney beans contain more calcium?
Both tortilla and kidney beans are high in calcium. Tortilla has 40% more calcium than kidney bean - tortilla has 81mg of calcium in 100 grams and kidney bean has 58mg of calcium.