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Tortilla vs. Arugula — In-Depth Nutrition Comparison

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Important differences between tortilla and arugula

  • Tortilla has more selenium, iron, vitamin B1, vitamin B3, and phosphorus; however, arugula has more vitamin K, vitamin C, calcium, and potassium.
  • Arugula's daily need coverage for vitamin K is 90% more.
  • Tortilla has 55 times more selenium than arugula. Tortilla has 16.6µg of selenium, while arugula has 0.3µg.
  • Arugula is lower in sodium.
  • Tortilla has a higher glycemic index than arugula.

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

Infographic

Tortilla vs Arugula 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +161%
Contains more CopperCopper +34.2%
Contains more PhosphorusPhosphorus +180.8%
Contains more SeleniumSelenium +5433.3%
Contains more MagnesiumMagnesium +147.4%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +251.4%
Contains more ZincZinc +46.9%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +19.8%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +740.9%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +1252.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +126.3%
Contains more Vitamin B5Vitamin B5 +157.1%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin KVitamin K +27050%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +182.2%
Contains more FatsFats +43.9%
Contains more CarbsCarbs +1268.2%
Contains more OtherOther +33.6%
Contains more WaterWater +129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +277.6%
Contains more Poly. FatPolyunsaturated fat +22.6%
Contains less Sat. FatSaturated fat -70.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Arugula DV% diff.
Vitamin K 0.4µg 108.6µg 90%
Selenium 16.6µg 0.3µg 30%
Iron 3.81mg 1.46mg 29%
Vitamin B1 0.37mg 0.044mg 27%
Vitamin B3 4.125mg 0.305mg 24%
Sodium 482mg 27mg 20%
Starch 43.02g 18%
Vitamin C 0mg 15mg 17%
Carbs 49.94g 3.65g 15%
Vitamin A 119µg 13%
Phosphorus 146mg 52mg 13%
Calories 237kcal 25kcal 11%
Calcium 70mg 160mg 9%
Protein 7.28g 2.58g 9%
Potassium 105mg 369mg 8%
Magnesium 19mg 47mg 7%
Vitamin B5 0.17mg 0.437mg 5%
Copper 0.102mg 0.076mg 3%
Choline 15.3mg 3%
Fiber 2.4g 1.6g 3%
Vitamin E 0.19mg 0.43mg 2%
Manganese 0.268mg 0.321mg 2%
Vitamin B2 0.114mg 0.086mg 2%
Saturated fat 0.296g 0.086g 1%
Vitamin B6 0.06mg 0.073mg 1%
Zinc 0.32mg 0.47mg 1%
Fats 0.95g 0.66g 0%
Net carbs 47.54g 2.05g N/A
Sugar 2.75g 2.05g N/A
Folate 98µg 97µg 0%
Monounsaturated fat 0.185g 0.049g 0%
Polyunsaturated fat 0.391g 0.319g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 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
Tortilla Arugula
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
23%
Tortilla
41%
Arugula
Minerals Daily Need Coverage Score
48%
Tortilla
28%
Arugula

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.21g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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.

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.