Tortilla vs. Rapini — In-Depth Nutrition Comparison
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How are tortilla and rapini different?
- Tortilla is higher in selenium, iron, vitamin B3, vitamin B1, and phosphorus; however, rapini is richer in vitamin K, vitamin C, vitamin E, and vitamin B6.
- Daily need coverage for vitamin K for rapini is 186% higher.
- Tortilla contains 17 times more selenium than rapini. While tortilla contains 16.6µg of selenium, rapini contains only 1µg.
- Rapini has less sodium.
- Rapini has a lower glycemic index (32) than tortilla (52).
Tortilla, includes plain and from mutton sandwich (Navajo) and Broccoli raab, raw are the varieties used in this article.
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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 IronIron | +78% |
| Contains more CopperCopper | +142.9% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +1560% |
| Contains more MagnesiumMagnesium | +15.8% |
| Contains more CalciumCalcium | +54.3% |
| Contains more PotassiumPotassium | +86.7% |
| Contains more ZincZinc | +140.6% |
| Contains less SodiumSodium | -93.2% |
| Contains more ManganeseManganese | +47.4% |
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 B1Vitamin B1 | +128.4% |
| Contains more Vitamin B3Vitamin B3 | +237.8% |
| Contains more FolateFolate | +18.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +752.6% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B5Vitamin B5 | +89.4% |
| Contains more Vitamin B6Vitamin B6 | +185% |
| Contains more Vitamin KVitamin K | +55900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +129.7% |
| Contains more FatsFats | +93.9% |
| Contains more CarbsCarbs | +1652.3% |
| Contains more OtherOther | +98.9% |
| Contains more WaterWater | +131.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +611.5% |
| Contains more Poly. FatPolyunsaturated fat | +200.8% |
| Contains less Sat. FatSaturated fat | -83.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +100% |
| Contains more GlucoseGlucose | +50% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.4µg | 224µg | 186% |
| Selenium | 16.6µg | 1µg | 28% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Iron | 3.81mg | 2.14mg | 21% |
| Sodium | 482mg | 33mg | 20% |
| Starch | 43.02g | 18% | |
| Vitamin B3 | 4.125mg | 1.221mg | 18% |
| Vitamin B1 | 0.37mg | 0.162mg | 17% |
| Carbs | 49.94g | 2.85g | 16% |
| Vitamin A | 131µg | 15% | |
| Calories | 237kcal | 22kcal | 11% |
| Phosphorus | 146mg | 73mg | 10% |
| Vitamin E | 0.19mg | 1.62mg | 10% |
| Vitamin B6 | 0.06mg | 0.171mg | 9% |
| Protein | 7.28g | 3.17g | 8% |
| Copper | 0.102mg | 0.042mg | 7% |
| Manganese | 0.268mg | 0.395mg | 6% |
| Folate | 98µg | 83µg | 4% |
| Zinc | 0.32mg | 0.77mg | 4% |
| Calcium | 70mg | 108mg | 4% |
| Potassium | 105mg | 196mg | 3% |
| Choline | 18.3mg | 3% | |
| Vitamin B5 | 0.17mg | 0.322mg | 3% |
| Polyunsaturated fat | 0.391g | 0.13g | 2% |
| Saturated fat | 0.296g | 0.05g | 1% |
| Fiber | 2.4g | 2.7g | 1% |
| Fats | 0.95g | 0.49g | 1% |
| Vitamin B2 | 0.114mg | 0.129mg | 1% |
| Magnesium | 19mg | 22mg | 1% |
| Net carbs | 47.54g | 0.15g | N/A |
| Sugar | 2.75g | 0.38g | N/A |
| Monounsaturated fat | 0.185g | 0.026g | 0% |
| Tryptophan | 0.06mg | 0.043mg | 0% |
| Threonine | 0.182mg | 0.106mg | 0% |
| Isoleucine | 0.286mg | 0.104mg | 0% |
| Leucine | 0.53mg | 0.17mg | 0% |
| Lysine | 0.157mg | 0.198mg | 0% |
| Methionine | 0.122mg | 0.048mg | 0% |
| Phenylalanine | 0.375mg | 0.128mg | 0% |
| Valine | 0.326mg | 0.153mg | 0% |
| Histidine | 0.165mg | 0.066mg | 0% |
| Fructose | 0g | 0.17g | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
71%
Minerals Daily Need Coverage Score
48%
27%
Comparison summary
Which food is lower in Cholesterol?
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Tortilla is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Rapini contains less Sodium (difference - 449mg)
Which food is lower in Saturated fat?
Rapini is lower in Saturated fat (difference - 0.246g)
Which food is lower in glycemic index?
Rapini is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is richer in minerals?
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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.