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  6. Tortilla vs. Chinese cabbage

Tortilla vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are tortilla and Chinese cabbage different?

  • Tortilla is higher in iron, selenium, vitamin B1, vitamin B3, phosphorus, and copper; however, Chinese cabbage is richer in vitamin C, vitamin K, and vitamin B6.
  • Daily need coverage for vitamin C for Chinese cabbage is 50% higher.
  • Tortilla contains 33 times more selenium than Chinese cabbage. While tortilla contains 16.6µg of selenium, Chinese cabbage contains only 0.5µg.
  • Chinese cabbage has less sodium.
  • Chinese cabbage has a lower glycemic index (32) than tortilla (52).

Tortilla, includes plain, and from mutton sandwich (Navajo) and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Tortilla vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more IronIron +376.3%
Contains more CopperCopper +385.7%
Contains more ZincZinc +68.4%
Contains more PhosphorusPhosphorus +294.6%
Contains more ManganeseManganese +68.6%
Contains more SeleniumSelenium +3220%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +140%
Contains less SodiumSodium -86.5%
~equal in Magnesium ~19mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B5Vitamin B5 +93.2%
Contains more FolateFolate +48.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin KVitamin K +11275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Chinese cabbage DV% diff.
Vitamin C 0mg 45mg 50%
Vitamin K 0.4µg 45.5µg 38%
Iron 3.81mg 0.8mg 38%
Selenium 16.6µg 0.5µg 29%
Vitamin B1 0.37mg 0.04mg 28%
Vitamin A 223µg 25%
Vitamin B3 4.125mg 0.5mg 23%
Starch 43.02g 18%
Sodium 482mg 65mg 18%
Carbs 49.94g 2.18g 16%
Phosphorus 146mg 37mg 16%
Protein 7.28g 1.5g 12%
Calories 237kcal 13kcal 11%
Vitamin B6 0.06mg 0.194mg 10%
Copper 0.102mg 0.021mg 9%
Folate 98µg 66µg 8%
Fiber 2.4g 1g 6%
Manganese 0.268mg 0.159mg 5%
Potassium 105mg 252mg 4%
Calcium 70mg 105mg 4%
Vitamin B2 0.114mg 0.07mg 3%
Polyunsaturated fat 0.391g 0.096g 2%
Vitamin B5 0.17mg 0.088mg 2%
Saturated fat 0.296g 0.027g 1%
Choline 6.4mg 1%
Zinc 0.32mg 0.19mg 1%
Fats 0.95g 0.2g 1%
Vitamin E 0.19mg 0.09mg 1%
Net carbs 47.54g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 2.75g 1.18g N/A
Monounsaturated fat 0.185g 0.015g 0%
Tryptophan 0.06mg 0.015mg 0%
Threonine 0.182mg 0.049mg 0%
Isoleucine 0.286mg 0.085mg 0%
Leucine 0.53mg 0.088mg 0%
Lysine 0.157mg 0.089mg 0%
Methionine 0.122mg 0.009mg 0%
Phenylalanine 0.375mg 0.044mg 0%
Valine 0.326mg 0.066mg 0%
Histidine 0.165mg 0.026mg 0%
Omega-3 - ALA 0.019g N/A

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +385.3%
Contains more FatsFats +375%
Contains more CarbsCarbs +2190.8%
Contains more OtherOther +133.8%
Contains more WaterWater +138.5%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +307.3%
Contains less Sat. FatSaturated fat -90.9%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.