Spinach vs. Tortilla — In-Depth Nutrition Comparison
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Summary of differences between spinach and tortillas
- Spinach has more vitamin K, vitamin A, and iron; however, tortillas are higher in selenium, vitamin B1, phosphorus, fiber, and vitamin B3.
- Spinach covers your daily need for vitamin K, 408% more than tortillas.
- Spinach has 2096 times more vitamin A than tortillas. While spinach has 10481 IU of vitamin A, tortillas have only 5 IU.
- Spinach has less sodium.
- The glycemic index of tortillas is higher.
These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Tortillas, ready-to-bake or -fry, whole wheat.
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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.
| Contains more PotassiumPotassium | +77.9% |
| Contains more IronIron | +35.7% |
| Contains less SodiumSodium | -86.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +79.4% |
| Contains more CopperCopper | +52.9% |
| Contains more ZincZinc | +152.6% |
| Contains more PhosphorusPhosphorus | +517.9% |
| Contains more SeleniumSelenium | +2366.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +131.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +10868.9% |
| Contains more Vitamin B1Vitamin B1 | +766.3% |
| Contains more Vitamin B2Vitamin B2 | +22.5% |
| Contains more Vitamin B3Vitamin B3 | +891.4% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 4.5µg | 408% |
| Selenium | 1.5µg | 37µg | 65% |
| Vitamin B1 | 0.095mg | 0.823mg | 61% |
| Vitamin A | 524µg | 0µg | 58% |
| Phosphorus | 56mg | 346mg | 41% |
| Manganese | 0.935mg | 41% | |
| Fiber | 2.4g | 9.8g | 30% |
| Vitamin B3 | 0.49mg | 4.858mg | 27% |
| Saturated fat | 0.043g | 4.878g | 22% |
| Sodium | 70mg | 512mg | 19% |
| Fats | 0.26g | 9.76g | 15% |
| Protein | 2.97g | 9.76g | 14% |
| Calories | 23kcal | 310kcal | 14% |
| Carbs | 3.75g | 45.89g | 14% |
| Iron | 3.57mg | 2.63mg | 12% |
| Zinc | 0.76mg | 1.92mg | 11% |
| Calcium | 136mg | 244mg | 11% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Copper | 0.174mg | 0.266mg | 10% |
| Vitamin E | 2.08mg | 0.9mg | 8% |
| Monounsaturated fat | 0.006g | 3.062g | 8% |
| Polyunsaturated fat | 0.109g | 0.992g | 6% |
| Potassium | 466mg | 262mg | 6% |
| Vitamin B6 | 0.242mg | 0.312mg | 5% |
| Vitamin B2 | 0.236mg | 0.289mg | 4% |
| Vitamin B5 | 0.145mg | 3% | |
| Folate | 146µg | 138µg | 2% |
| Net carbs | 1.35g | 36.09g | N/A |
| Magnesium | 87mg | 85mg | 0% |
| Sugar | 0.43g | 2.44g | N/A |
| Choline | 19.7mg | 20mg | 0% |
| Tryptophan | 0.04mg | 0.129mg | 0% |
| Threonine | 0.127mg | 0.312mg | 0% |
| Isoleucine | 0.152mg | 0.353mg | 0% |
| Leucine | 0.231mg | 0.671mg | 0% |
| Lysine | 0.182mg | 0.37mg | 0% |
| Methionine | 0.055mg | 0.163mg | 0% |
| Phenylalanine | 0.134mg | 0.488mg | 0% |
| Valine | 0.168mg | 0.444mg | 0% |
| Histidine | 0.066mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +202.5% |
| Contains more ProteinProtein | +228.6% |
| Contains more FatsFats | +3653.8% |
| Contains more CarbsCarbs | +1123.7% |
| Contains more OtherOther | +145.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +50933.3% |
| Contains more Poly. FatPolyunsaturated fat | +810.1% |
