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.
Detailed nutritional comparison of tortilla and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Tortilla src
Image of Black Beans src

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) .

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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.