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Tortilla vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between tortilla and broccoli

  • Tortilla has more iron, selenium, vitamin B1, vitamin B3, phosphorus, and folate, while broccoli has more vitamin C, vitamin K, and vitamin B6.
  • Broccoli covers your daily need for vitamin C, 99% more than tortilla.
  • Tortilla contains 15 times more sodium than broccoli. While tortilla contains 482mg of sodium, broccoli contains only 33mg.
  • Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of tortilla is 52.

These are the specific foods used in this comparison Tortilla, includes plain and from mutton sandwich (Navajo) and Broccoli, raw.

Infographic

Tortilla vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +48.9%
Contains more IronIron +421.9%
Contains more CopperCopper +108.2%
Contains more PhosphorusPhosphorus +121.2%
Contains more ManganeseManganese +27.6%
Contains more SeleniumSelenium +564%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +201%
Contains more ZincZinc +28.1%
Contains less SodiumSodium -93.2%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +421.1%
Contains more Vitamin B3Vitamin B3 +545.5%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +310.5%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin KVitamin K +25300%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B12 ~0µg

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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +158.2%
Contains more FatsFats +156.8%
Contains more CarbsCarbs +652.1%
Contains more OtherOther +114.9%
Contains more WaterWater +123.5%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +1581.8%
Contains more Poly. FatPolyunsaturated fat +928.9%
Contains less Sat. FatSaturated fat -86.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +120%
Contains more MaltoseMaltose +1028.6%
Contains more GlucoseGlucose +226.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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.
Tortilla Broccoli
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tortilla Broccoli DV% diff.
Vitamin C 0mg 89.2mg 99%
Vitamin K 0.4µg 101.6µg 84%
Iron 3.81mg 0.73mg 39%
Selenium 16.6µg 2.5µg 26%
Vitamin B1 0.37mg 0.071mg 25%
Vitamin B3 4.125mg 0.639mg 22%
Sodium 482mg 33mg 20%
Starch 43.02g 0g 18%
Carbs 49.94g 6.64g 14%
Phosphorus 146mg 66mg 11%
Calories 237kcal 34kcal 10%
Folate 98µg 63µg 9%
Vitamin B6 0.06mg 0.175mg 9%
Protein 7.28g 2.82g 9%
Vitamin B5 0.17mg 0.573mg 8%
Potassium 105mg 316mg 6%
Copper 0.102mg 0.049mg 6%
Vitamin E 0.19mg 0.78mg 4%
Vitamin A 31µg 3%
Manganese 0.268mg 0.21mg 3%
Choline 18.7mg 3%
Polyunsaturated fat 0.391g 0.038g 2%
Calcium 70mg 47mg 2%
Fructose 0g 0.68g 1%
Saturated fat 0.296g 0.039g 1%
Fiber 2.4g 2.6g 1%
Fats 0.95g 0.37g 1%
Zinc 0.32mg 0.41mg 1%
Net carbs 47.54g 4.04g N/A
Magnesium 19mg 21mg 0%
Sugar 2.75g 1.7g N/A
Vitamin B2 0.114mg 0.117mg 0%
Monounsaturated fat 0.185g 0.011g 0%
Tryptophan 0.06mg 0.033mg 0%
Threonine 0.182mg 0.088mg 0%
Isoleucine 0.286mg 0.079mg 0%
Leucine 0.53mg 0.129mg 0%
Lysine 0.157mg 0.135mg 0%
Methionine 0.122mg 0.038mg 0%
Phenylalanine 0.375mg 0.117mg 0%
Valine 0.326mg 0.125mg 0%
Histidine 0.165mg 0.059mg 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 Broccoli
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
59%
Broccoli
Minerals Daily Need Coverage Score
48%
Tortilla
19%
Broccoli

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 richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 449mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.257g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.