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Cheese vs. Tortilla — In-Depth Nutrition Comparison

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Important differences between cheese and tortilla

  • Cheese has more calcium, phosphorus, zinc, vitamin B2, and selenium; however, tortilla has more iron, vitamin B1, vitamin B3, and folate.
  • Cheese's daily need coverage for saturated fat is 93% more.
  • Cheese has 11 times more zinc than tortilla. Cheese has 3.64mg of zinc, while tortilla has 0.32mg.
  • Tortilla is lower in saturated fat.
  • Tortilla has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +914.3%
Contains more ZincZinc +1037.5%
Contains more PhosphorusPhosphorus +211.6%
Contains more SeleniumSelenium +71.7%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +2621.4%
Contains more CopperCopper +240%
Contains less SodiumSodium -26.2%
Contains more ManganeseManganese +892.6%

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 93% 26% 77% 10% 14% 0% 1% 74%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin B2Vitamin B2 +275.4%
Contains more Vitamin B5Vitamin B5 +141.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin B1Vitamin B1 +1175.9%
Contains more Vitamin B3Vitamin B3 +6891.5%
Contains more FolateFolate +263%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Cheese Tortilla DV% diff.
Saturated fat 18.867g 0.296g 84%
Calcium 710mg 70mg 64%
Fats 33.31g 0.95g 50%
Iron 0.14mg 3.81mg 46%
Vitamin B12 1.1µg 46%
Phosphorus 455mg 146mg 44%
Vitamin A 330µg 37%
Cholesterol 99mg 33%
Protein 22.87g 7.28g 31%
Zinc 3.64mg 0.32mg 30%
Vitamin B1 0.029mg 0.37mg 28%
Vitamin B3 0.059mg 4.125mg 25%
Vitamin B2 0.428mg 0.114mg 24%
Monounsaturated fat 9.246g 0.185g 23%
Selenium 28.5µg 16.6µg 22%
Starch 43.02g 18%
Folate 27µg 98µg 18%
Carbs 3.09g 49.94g 16%
Fiber 0g 2.4g 10%
Manganese 0.027mg 0.268mg 10%
Calories 404kcal 237kcal 8%
Copper 0.03mg 0.102mg 8%
Sodium 653mg 482mg 7%
Polyunsaturated fat 1.421g 0.391g 7%
Vitamin B5 0.41mg 0.17mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin E 0.71mg 0.19mg 3%
Choline 16.5mg 3%
Magnesium 27mg 19mg 2%
Vitamin K 2.4µg 0.4µg 2%
Potassium 76mg 105mg 1%
Protein per 100 calories 5.7g 3.1g N/A
Calories per 10 g protein 177kcal 326kcal N/A
Weight per 100 calories 25g 42g N/A
Unsaturated / Saturated Fat ratio 0.57 1.9 N/A
Net carbs 3.09g 47.54g N/A
Sugar 0.48g 2.75g N/A
Vitamin B6 0.066mg 0.06mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.06mg 0%
Threonine 1.044mg 0.182mg 0%
Isoleucine 1.206mg 0.286mg 0%
Leucine 1.939mg 0.53mg 0%
Lysine 1.025mg 0.157mg 0%
Methionine 0.547mg 0.122mg 0%
Phenylalanine 1.074mg 0.375mg 0%
Valine 1.404mg 0.326mg 0%
Histidine 0.547mg 0.165mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +214.1%
Contains more FatsFats +3406.3%
Contains more OtherOther +98.4%
Contains more CarbsCarbs +1516.2%
~equal in Water ~39.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +4897.8%
Contains more Poly. FatPolyunsaturated fat +263.4%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more GlucoseGlucose +73.3%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.