Tortilla vs. Chard raw — In-Depth Nutrition Comparison
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Significant differences between tortilla and chard raw
- Tortilla has more selenium, vitamin B1, iron, vitamin B3, folate, and phosphorus; however, chard raw is richer in vitamin K, vitamin C, and magnesium.
- Chard raw covers your daily vitamin K needs 691% more than tortilla.
- Chard raw has 18 times less selenium than tortilla. Tortilla has 16.6µg of selenium, while chard raw has 0.9µg.
- Chard raw contains less sodium.
- Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of chard raw is 32.
Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Chard, swiss, raw.
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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 CalciumCalcium | +37.3% |
| Contains more IronIron | +111.7% |
| Contains more PhosphorusPhosphorus | +217.4% |
| Contains more SeleniumSelenium | +1744.4% |
| Contains more MagnesiumMagnesium | +326.3% |
| Contains more PotassiumPotassium | +261% |
| Contains more CopperCopper | +75.5% |
| Contains more ZincZinc | +12.5% |
| Contains less SodiumSodium | -55.8% |
| Contains more ManganeseManganese | +36.6% |
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 | +825% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +931.3% |
| Contains more FolateFolate | +600% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +894.7% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin KVitamin K | +207400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.4µg | 830µg | 691% |
| Vitamin A | 306µg | 34% | |
| Vitamin C | 0mg | 30mg | 33% |
| Selenium | 16.6µg | 0.9µg | 29% |
| Vitamin B1 | 0.37mg | 0.04mg | 28% |
| Iron | 3.81mg | 1.8mg | 25% |
| Vitamin B3 | 4.125mg | 0.4mg | 23% |
| Folate | 98µg | 14µg | 21% |
| Starch | 43.02g | 18% | |
| Carbs | 49.94g | 3.74g | 15% |
| Magnesium | 19mg | 81mg | 15% |
| Phosphorus | 146mg | 46mg | 14% |
| Sodium | 482mg | 213mg | 12% |
| Protein | 7.28g | 1.8g | 11% |
| Vitamin E | 0.19mg | 1.89mg | 11% |
| Calories | 237kcal | 19kcal | 11% |
| Copper | 0.102mg | 0.179mg | 9% |
| Potassium | 105mg | 379mg | 8% |
| Manganese | 0.268mg | 0.366mg | 4% |
| Fiber | 2.4g | 1.6g | 3% |
| Vitamin B6 | 0.06mg | 0.099mg | 3% |
| Choline | 18mg | 3% | |
| Vitamin B2 | 0.114mg | 0.09mg | 2% |
| Calcium | 70mg | 51mg | 2% |
| Polyunsaturated fat | 0.391g | 0.07g | 2% |
| Saturated fat | 0.296g | 0.03g | 1% |
| Fats | 0.95g | 0.2g | 1% |
| Net carbs | 47.54g | 2.14g | N/A |
| Sugar | 2.75g | 1.1g | N/A |
| Zinc | 0.32mg | 0.36mg | 0% |
| Vitamin B5 | 0.17mg | 0.172mg | 0% |
| Monounsaturated fat | 0.185g | 0.04g | 0% |
| Tryptophan | 0.06mg | 0.017mg | 0% |
| Threonine | 0.182mg | 0.083mg | 0% |
| Isoleucine | 0.286mg | 0.147mg | 0% |
| Leucine | 0.53mg | 0.13mg | 0% |
| Lysine | 0.157mg | 0.099mg | 0% |
| Methionine | 0.122mg | 0.019mg | 0% |
| Phenylalanine | 0.375mg | 0.11mg | 0% |
| Valine | 0.326mg | 0.11mg | 0% |
| Histidine | 0.165mg | 0.036mg | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +304.4% |
| Contains more FatsFats | +375% |
| Contains more CarbsCarbs | +1235.3% |
| Contains more OtherOther | +16.9% |
| Contains more WaterWater | +131.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +362.5% |
| Contains more Poly. FatPolyunsaturated fat | +458.6% |
| Contains less Sat. FatSaturated fat | -89.9% |