Navy Beans vs Tortilla
Side-by-side macro comparison. Navy Beans vs Tortilla per their standard serving sizes.
Tortilla
per 1 large flour tortilla (64g)
Macro Comparison Table
| Macro | Navy Beans | Tortilla | Difference |
|---|---|---|---|
| Calories | 255 cal | 218 cal | +17% Navy |
| Protein | 15g | 6g | +150% Navy |
| Carbs | 47g | 36g | +31% Navy |
| Fat | 1.1g | 5g | -78% Navy |
Differences shown relative to Navy Beans. Positive = Navy Beans has more.
Quick Take
Navy Beans delivers 255 calories per serving with 15g protein, 47g carbs, and 1.1g fat. Tortilla delivers 218 calories with 6g protein, 36g carbs, and 5g fat. The most meaningful difference: Tortilla saves 37 calories per serving — meaningful over a week of meals. For protein density per calorie, Navy Beans wins at 24% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tortilla gives you 37 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Navy Beans delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Navy Beans brings 255 calories — useful when you're chasing a surplus and struggling to eat enough. Navy Beans delivers 15g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Tortilla fits cleanly into keto with only 36g carbs. Navy Beans at 47g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Navy Beans or Tortilla?
Navy Beans has more protein: 15g vs 6g per serving. That's a difference of 9g.
Which has fewer calories, Navy Beans or Tortilla?
Tortilla has 218 calories per serving vs 255 calories in Navy Beans — a difference of 37 calories.
Is Navy Beans or Tortilla better for keto?
Tortilla is the better keto choice at 36g carbs per serving vs 47g carbs in Navy Beans.
Is Navy Beans or Tortilla better for weight loss?
For weight loss, Tortilla gives you more calorie flexibility (37 cal less per serving). For preserving muscle during a deficit, Navy Beans delivers more protein per calorie. Most people on cuts benefit from Navy Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Navy Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Navy Beans
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tortilla
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Navy Beans and Tortilla stack up:
Full Navy Beans guide • Full Tortilla guide • All comparisons