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Tomato sauce vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between tomato sauce and tortilla

  • Tomato sauce has more vitamin E and vitamin C; however, tortilla is richer in iron, selenium, vitamin B1, folate, vitamin B3, phosphorus, and manganese.
  • Tortilla covers your daily iron needs 36% more than tomato sauce.
  • Tomato sauce contains less sodium.
  • Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of tomato sauce is 31.

Specific food types used in this comparison are Tomato sauce, canned, no salt added and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Tomato sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 PotassiumPotassium +182.9%
Contains more CopperCopper +12.7%
Contains less SodiumSodium -97.7%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +400%
Contains more IronIron +296.9%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +440.7%
Contains more ManganeseManganese +137.2%
Contains more SeleniumSelenium +2666.7%

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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +657.9%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B6Vitamin B6 +63.3%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1441.7%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +316.2%
Contains more FolateFolate +988.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +128.4%
Contains more ProteinProtein +506.7%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +840.5%
~equal in Other ~1.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -86.1%
Contains more Mono. FatMonounsaturated fat +320.5%
Contains more Poly. FatPolyunsaturated fat +223.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 +1113.3%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +214.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato sauce Tortilla DV% diff.
Iron 0.96mg 3.81mg 36%
Selenium 0.6µg 16.6µg 29%
Vitamin B1 0.024mg 0.37mg 29%
Folate 9µg 98µg 22%
Vitamin B3 0.991mg 4.125mg 20%
Sodium 11mg 482mg 20%
Starch 43.02g 18%
Phosphorus 27mg 146mg 17%
Carbs 5.31g 49.94g 15%
Protein 1.2g 7.28g 12%
Calories 24kcal 237kcal 11%
Vitamin C 7mg 0mg 8%
Vitamin E 1.44mg 0.19mg 8%
Manganese 0.113mg 0.268mg 7%
Potassium 297mg 105mg 6%
Calcium 14mg 70mg 6%
Fiber 1.5g 2.4g 4%
Vitamin B2 0.065mg 0.114mg 4%
Vitamin B5 0.309mg 0.17mg 3%
Vitamin B6 0.098mg 0.06mg 3%
Vitamin K 2.8µg 0.4µg 2%
Fructose 1.67g 0g 2%
Polyunsaturated fat 0.121g 0.391g 2%
Vitamin A 22µg 2%
Choline 9.9mg 2%
Saturated fat 0.041g 0.296g 1%
Fats 0.3g 0.95g 1%
Copper 0.115mg 0.102mg 1%
Magnesium 15mg 19mg 1%
Zinc 0.22mg 0.32mg 1%
Net carbs 3.81g 47.54g N/A
Sugar 3.56g 2.75g N/A
Monounsaturated fat 0.044g 0.185g 0%
Tryptophan 0.009mg 0.06mg 0%
Threonine 0.037mg 0.182mg 0%
Isoleucine 0.025mg 0.286mg 0%
Leucine 0.034mg 0.53mg 0%
Lysine 0.037mg 0.157mg 0%
Methionine 0.008mg 0.122mg 0%
Phenylalanine 0.036mg 0.375mg 0%
Valine 0.025mg 0.326mg 0%
Histidine 0.02mg 0.165mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

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

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
12%
Tomato sauce
23%
Tortilla
Minerals Daily Need Coverage Score
15%
Tomato sauce
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 0.81g)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 471mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.255g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.