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Feta vs. Tortilla — In-Depth Nutrition Comparison

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Important differences between feta and tortilla

  • Feta has more vitamin B2, calcium, vitamin B6, phosphorus, and zinc; however, tortilla has more iron, vitamin B3, and vitamin B1.
  • Feta's daily need coverage for saturated fat is 73% more.
  • Feta has 9 times more zinc than tortilla. Feta has 2.88mg of zinc, while tortilla has 0.32mg.
  • Tortilla is lower in saturated fat.
  • Tortilla has a higher glycemic index than feta.

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

Infographic

Feta 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.
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +604.3%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +130.8%
Contains more PotassiumPotassium +69.4%
Contains more IronIron +486.2%
Contains more CopperCopper +218.8%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +857.1%
Contains more SeleniumSelenium +10.7%
~equal in Magnesium ~19mg

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.
Feta
8
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +640.4%
Contains more Vitamin B5Vitamin B5 +468.8%
Contains more Vitamin B6Vitamin B6 +606.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +350%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +140.3%
Contains more Vitamin B3Vitamin B3 +316.2%
Contains more FolateFolate +206.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.19mg

All nutrients comparison - raw data values

Nutrient Feta Tortilla DV% diff.
Vitamin B12 1.69µg 70%
Saturated fat 14.946g 0.296g 67%
Vitamin B2 0.844mg 0.114mg 56%
Calcium 493mg 70mg 42%
Iron 0.65mg 3.81mg 40%
Fats 21.28g 0.95g 31%
Cholesterol 89mg 30%
Vitamin B6 0.424mg 0.06mg 28%
Phosphorus 337mg 146mg 27%
Zinc 2.88mg 0.32mg 23%
Vitamin B3 0.991mg 4.125mg 20%
Sodium 917mg 482mg 19%
Vitamin B1 0.154mg 0.37mg 18%
Starch 43.02g 18%
Folate 32µg 98µg 17%
Vitamin B5 0.967mg 0.17mg 16%
Carbs 4.09g 49.94g 15%
Protein 14.21g 7.28g 14%
Vitamin A 125µg 14%
Monounsaturated fat 4.623g 0.185g 11%
Fiber 0g 2.4g 10%
Manganese 0.028mg 0.268mg 10%
Copper 0.032mg 0.102mg 8%
Choline 15.4mg 3%
Selenium 15µg 16.6µg 3%
Vitamin D 0.4µg 2%
Vitamin D 16IU 2%
Polyunsaturated fat 0.591g 0.391g 1%
Calories 264kcal 237kcal 1%
Vitamin K 1.8µg 0.4µg 1%
Potassium 62mg 105mg 1%
Net carbs 4.09g 47.54g N/A
Magnesium 19mg 19mg 0%
Sugar 4.09g 2.75g N/A
Vitamin E 0.18mg 0.19mg 0%
Tryptophan 0.2mg 0.06mg 0%
Threonine 0.637mg 0.182mg 0%
Isoleucine 0.803mg 0.286mg 0%
Leucine 1.395mg 0.53mg 0%
Lysine 1.219mg 0.157mg 0%
Methionine 0.368mg 0.122mg 0%
Phenylalanine 0.675mg 0.375mg 0%
Valine 1.065mg 0.326mg 0%
Histidine 0.397mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +95.2%
Contains more FatsFats +2140%
Contains more WaterWater +38.2%
Contains more OtherOther +178.1%
Contains more CarbsCarbs +1121%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +2398.9%
Contains more Poly. FatPolyunsaturated fat +51.2%
Contains less Sat. FatSaturated fat -98%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.