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  6. Pasta vs. Tortilla

Pasta vs. Tortilla — In-Depth Nutrition Comparison

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What are the differences between pasta and tortilla?

  • Tortilla is richer than pasta in iron, vitamin B3, vitamin B1, phosphorus, folate, and calcium.
  • Tortilla's daily need coverage for iron is 33% more.
  • The amount of sodium in pasta is lower.

We used Pasta, fresh-refrigerated, plain, cooked and Tortilla, includes plain, and from mutton sandwich (Navajo) types in this article.

Infographic

Pasta 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.
Pasta
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 more ZincZinc +75%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +337.5%
Contains more IronIron +234.2%
Contains more PhosphorusPhosphorus +131.7%
Contains more ManganeseManganese +19.6%
~equal in Magnesium ~19mg
~equal in Copper ~0.102mg

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.
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B2Vitamin B2 +31.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +77%
Contains more Vitamin B3Vitamin B3 +315.8%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more FolateFolate +53.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.17mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pasta Tortilla DV% diff.
Iron 1.14mg 3.81mg 33%
Selenium 16.6µg 30%
Sodium 6mg 482mg 21%
Vitamin B3 0.992mg 4.125mg 20%
Starch 43.02g 18%
Vitamin B1 0.209mg 0.37mg 13%
Phosphorus 63mg 146mg 12%
Cholesterol 33mg 11%
Fiber 2.4g 10%
Folate 64µg 98µg 9%
Carbs 24.93g 49.94g 8%
Vitamin B12 0.14µg 6%
Calcium 6mg 70mg 6%
Calories 131kcal 237kcal 5%
Protein 5.15g 7.28g 4%
Vitamin B2 0.15mg 0.114mg 3%
Zinc 0.56mg 0.32mg 2%
Vitamin B6 0.034mg 0.06mg 2%
Manganese 0.224mg 0.268mg 2%
Potassium 24mg 105mg 2%
Saturated fat 0.15g 0.296g 1%
Vitamin A 6µg 1%
Vitamin E 0.19mg 1%
Copper 0.093mg 0.102mg 1%
Fats 1.05g 0.95g 0%
Net carbs 24.93g 47.54g N/A
Magnesium 18mg 19mg 0%
Sugar 2.75g N/A
Vitamin B5 0.183mg 0.17mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.124g 0.185g 0%
Polyunsaturated fat 0.429g 0.391g 0%
Tryptophan 0.065mg 0.06mg 0%
Threonine 0.134mg 0.182mg 0%
Isoleucine 0.197mg 0.286mg 0%
Leucine 0.348mg 0.53mg 0%
Lysine 0.097mg 0.157mg 0%
Methionine 0.079mg 0.122mg 0%
Phenylalanine 0.247mg 0.375mg 0%
Valine 0.217mg 0.326mg 0%
Histidine 0.103mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 WaterWater +71.6%
Contains more ProteinProtein +41.4%
Contains more CarbsCarbs +100.3%
Contains more OtherOther +503.2%
~equal in Fats ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 less Sat. FatSaturated fat -49.3%
Contains more Mono. FatMonounsaturated fat +49.2%
~equal in Polyunsaturated fat ~0.391g

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.