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  6. Quinoa vs. Tortilla

Quinoa vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between Quinoa and Tortilla

  • Quinoa has more Manganese, Magnesium, Copper, and Zinc, however, Tortilla is richer in Iron, Selenium, Vitamin B3, Vitamin B1, and Folate.
  • Tortilla covers your daily Iron needs 29% more than Quinoa.
  • Tortilla has 3 times less Zinc than Quinoa. Quinoa has 1.09mg of Zinc, while Tortilla has 0.32mg.
  • Quinoa contains less Sodium.

Specific food types used in this comparison are Quinoa, cooked and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Quinoa 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.
Quinoa
Quinoa
7
:
3
Tortilla
Tortilla
Contains more Magnesium +236.8%
Contains more Potassium +63.8%
Contains less Sodium -98.5%
Contains more Zinc +240.6%
Contains more Copper +88.2%
Contains more Manganese +135.4%
Contains more Calcium +311.8%
Contains more Iron +155.7%
Contains more Selenium +492.9%
Equal in Phosphorus - 146
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Magnesium +236.8%
Contains more Potassium +63.8%
Contains less Sodium -98.5%
Contains more Zinc +240.6%
Contains more Copper +88.2%
Contains more Manganese +135.4%
Contains more Calcium +311.8%
Contains more Iron +155.7%
Contains more Selenium +492.9%
Equal in Phosphorus - 146

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.
Quinoa
Quinoa
5
:
6
Tortilla
Tortilla
Contains more Vitamin E +231.6%
Contains more Vitamin B6 +105%
Contains more Vitamin B1 +245.8%
Contains more Vitamin B3 +901.2%
Contains more Folate +133.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.114
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin E +231.6%
Contains more Vitamin B6 +105%
Contains more Vitamin B1 +245.8%
Contains more Vitamin B3 +901.2%
Contains more Folate +133.3%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.114

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Tortilla
Tortilla
Contains more Fats +102.1%
Contains more Water +79.2%
Contains more Protein +65.5%
Contains more Carbs +134.5%
Contains more Other +142.9%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Tortilla
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 Fats +102.1%
Contains more Water +79.2%
Contains more Protein +65.5%
Contains more Carbs +134.5%
Contains more Other +142.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
:
0
Tortilla
Tortilla
Contains less Saturated Fat -22%
Contains more Monounsaturated Fat +185.4%
Contains more Polyunsaturated fat +175.7%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains less Saturated Fat -22%
Contains more Monounsaturated Fat +185.4%
Contains more Polyunsaturated fat +175.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
0
:
4
Tortilla
Tortilla
Contains more Starch +144%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tortilla
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 Starch +144%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Tortilla
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Tortilla Opinion
Net carbs 18.5g 47.54g Tortilla
Protein 4.4g 7.28g Tortilla
Fats 1.92g 0.95g Quinoa
Carbs 21.3g 49.94g Tortilla
Calories 120kcal 237kcal Tortilla
Starch 17.63g 43.02g Tortilla
Sugar 0.87g 2.75g Quinoa
Fiber 2.8g 2.4g Quinoa
Calcium 17mg 70mg Tortilla
Iron 1.49mg 3.81mg Tortilla
Magnesium 64mg 19mg Quinoa
Phosphorus 152mg 146mg Quinoa
Potassium 172mg 105mg Quinoa
Sodium 7mg 482mg Quinoa
Zinc 1.09mg 0.32mg Quinoa
Copper 0.192mg 0.102mg Quinoa
Manganese 0.631mg 0.268mg Quinoa
Selenium 2.8µg 16.6µg Tortilla
Vitamin A 5IU Quinoa
Vitamin E 0.63mg 0.19mg Quinoa
Vitamin B1 0.107mg 0.37mg Tortilla
Vitamin B2 0.11mg 0.114mg Tortilla
Vitamin B3 0.412mg 4.125mg Tortilla
Vitamin B5 0.17mg Tortilla
Vitamin B6 0.123mg 0.06mg Quinoa
Folate 42µg 98µg Tortilla
Vitamin K 0µg 0.4µg Tortilla
Tryptophan 0.052mg 0.06mg Tortilla
Threonine 0.131mg 0.182mg Tortilla
Isoleucine 0.157mg 0.286mg Tortilla
Leucine 0.261mg 0.53mg Tortilla
Lysine 0.239mg 0.157mg Quinoa
Methionine 0.096mg 0.122mg Tortilla
Phenylalanine 0.185mg 0.375mg Tortilla
Valine 0.185mg 0.326mg Tortilla
Histidine 0.127mg 0.165mg Tortilla
Saturated Fat 0.231g 0.296g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g 0.185g Quinoa
Polyunsaturated fat 1.078g 0.391g Quinoa
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Tortilla
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
25%
Tortilla
Minerals Daily Need Coverage Score
38%
Quinoa
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 475mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.