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Tortilla vs. Cheese — In-Depth Nutrition Comparison

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Important differences between tortilla and cheese

  • Tortilla has more iron, vitamin B1, vitamin B3, and folate; however, cheese has more calcium, phosphorus, zinc, vitamin B2, and selenium.
  • Cheese's daily need coverage for saturated fat is 93% more.
  • Tortilla has 70 times more vitamin B3 than cheese. Tortilla has 4.125mg of vitamin B3, while cheese has 0.059mg.
  • Tortilla is lower in saturated fat.
  • Tortilla has a higher glycemic index than cheese.

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

Infographic

Tortilla vs Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +2621.4%
Contains more CopperCopper +240%
Contains less SodiumSodium -26.2%
Contains more ManganeseManganese +892.6%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +914.3%
Contains more ZincZinc +1037.5%
Contains more PhosphorusPhosphorus +211.6%
Contains more SeleniumSelenium +71.7%

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%
Cheese
Cheese
8
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +1175.9%
Contains more Vitamin B3Vitamin B3 +6891.5%
Contains more FolateFolate +263%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin B2Vitamin B2 +275.4%
Contains more Vitamin B5Vitamin B5 +141.2%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.066mg

All nutrients comparison - raw data values

Nutrient Tortilla Cheese DV% diff.
Saturated fat 0.296g 18.867g 84%
Calcium 70mg 710mg 64%
Fats 0.95g 33.31g 50%
Iron 3.81mg 0.14mg 46%
Vitamin B12 1.1µg 46%
Phosphorus 146mg 455mg 44%
Vitamin A 330µg 37%
Cholesterol 99mg 33%
Protein 7.28g 22.87g 31%
Zinc 0.32mg 3.64mg 30%
Vitamin B1 0.37mg 0.029mg 28%
Vitamin B3 4.125mg 0.059mg 25%
Vitamin B2 0.114mg 0.428mg 24%
Monounsaturated fat 0.185g 9.246g 23%
Selenium 16.6µg 28.5µg 22%
Starch 43.02g 18%
Folate 98µg 27µg 18%
Carbs 49.94g 3.09g 16%
Fiber 2.4g 0g 10%
Manganese 0.268mg 0.027mg 10%
Calories 237kcal 404kcal 8%
Copper 0.102mg 0.03mg 8%
Polyunsaturated fat 0.391g 1.421g 7%
Sodium 482mg 653mg 7%
Vitamin B5 0.17mg 0.41mg 5%
Choline 16.5mg 3%
Vitamin E 0.19mg 0.71mg 3%
Vitamin D 24IU 3%
Vitamin D 0.6µg 3%
Vitamin K 0.4µg 2.4µg 2%
Magnesium 19mg 27mg 2%
Potassium 105mg 76mg 1%
Net carbs 47.54g 3.09g N/A
Sugar 2.75g 0.48g N/A
Vitamin B6 0.06mg 0.066mg 0%
Trans fat 0.917g N/A
Tryptophan 0.06mg 0.547mg 0%
Threonine 0.182mg 1.044mg 0%
Isoleucine 0.286mg 1.206mg 0%
Leucine 0.53mg 1.939mg 0%
Lysine 0.157mg 1.025mg 0%
Methionine 0.122mg 0.547mg 0%
Phenylalanine 0.375mg 1.074mg 0%
Valine 0.326mg 1.404mg 0%
Histidine 0.165mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +1516.2%
Contains more ProteinProtein +214.1%
Contains more FatsFats +3406.3%
Contains more OtherOther +98.4%
~equal in Water ~37.02g

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +4897.8%
Contains more Poly. FatPolyunsaturated fat +263.4%

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
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +73.3%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.