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  6. Canola oil vs. Tortilla

Canola oil vs. Tortilla — In-Depth Nutrition Comparison

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A recap on differences between canola oil and tortilla

  • Canola oil has more vitamin E and vitamin K; however, tortilla is higher in iron, vitamin B1, selenium, vitamin B3, folate, and phosphorus.
  • Canola oil covers your daily vitamin E needs 115% more than tortilla.
  • Tortilla contains 178 times less vitamin K than canola oil. Canola oil contains 71.3µg of vitamin K, while tortilla contains 0.4µg.
  • Tortilla has less saturated fat.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Oil, canola and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Canola oil vs Tortilla 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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%
Contains more Vitamin EVitamin E +9089.5%
Contains more Vitamin KVitamin K +17725%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Canola oil Tortilla DV% diff.
Polyunsaturated fat 28.142g 0.391g 185%
Monounsaturated fat 63.276g 0.185g 158%
Fats 100g 0.95g 152%
Vitamin E 17.46mg 0.19mg 115%
Vitamin K 71.3µg 0.4µg 59%
Iron 0mg 3.81mg 48%
Calories 884kcal 237kcal 32%
Saturated fat 7.365g 0.296g 32%
Vitamin B1 0mg 0.37mg 31%
Selenium 0µg 16.6µg 30%
Vitamin B3 0mg 4.125mg 26%
Folate 0µg 98µg 25%
Phosphorus 0mg 146mg 21%
Sodium 0mg 482mg 21%
Starch 43.02g 18%
Carbs 0g 49.94g 17%
Protein 0g 7.28g 15%
Manganese 0mg 0.268mg 12%
Copper 0mg 0.102mg 11%
Fiber 0g 2.4g 10%
Vitamin B2 0mg 0.114mg 9%
Calcium 0mg 70mg 7%
Vitamin B6 0mg 0.06mg 5%
Magnesium 0mg 19mg 5%
Potassium 0mg 105mg 3%
Vitamin B5 0mg 0.17mg 3%
Zinc 0mg 0.32mg 3%
Net carbs 0g 47.54g N/A
Sugar 0g 2.75g N/A
Trans fat 0.395g N/A
Choline 0.2mg 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 9.137g 0.019g N/A
Omega-6 - Linoleic acid 18.64g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more FatsFats +10426.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +34103.2%
Contains more Poly. FatPolyunsaturated fat +7097.4%
Contains less Sat. FatSaturated fat -96%

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.