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  6. Tortilla vs. Chinese broccoli

Tortilla vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between tortilla and chinese broccoli

  • Tortilla has more iron, selenium, vitamin B3, vitamin B1, and phosphorus; however, chinese broccoli has more vitamin K and vitamin C.
  • Chinese broccoli's daily need coverage for vitamin K is 70% more.
  • Tortilla has 69 times more sodium than chinese broccoli. Tortilla has 482mg of sodium, while chinese broccoli has 7mg.
  • Tortilla has a higher glycemic index than chinese broccoli.

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

Infographic

Tortilla vs Chinese 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +580.4%
Contains more CopperCopper +67.2%
Contains more PhosphorusPhosphorus +256.1%
Contains more SeleniumSelenium +1176.9%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +148.6%
Contains more ZincZinc +21.9%
Contains less SodiumSodium -98.5%
~equal in Magnesium ~18mg
~equal in Manganese ~0.264mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +289.5%
Contains more Vitamin B3Vitamin B3 +843.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +152.6%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +21100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.159mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~99µg

All nutrients comparison - raw data values

Nutrient Tortilla Chinese broccoli DV% diff.
Vitamin K 0.4µg 84.8µg 70%
Iron 3.81mg 0.56mg 41%
Vitamin C 0mg 28.2mg 31%
Selenium 16.6µg 1.3µg 28%
Vitamin B1 0.37mg 0.095mg 23%
Vitamin B3 4.125mg 0.437mg 23%
Sodium 482mg 7mg 21%
Starch 43.02g 18%
Carbs 49.94g 3.81g 15%
Phosphorus 146mg 41mg 15%
Protein 7.28g 1.14g 12%
Calories 237kcal 22kcal 11%
Vitamin A 82µg 9%
Copper 0.102mg 0.061mg 5%
Potassium 105mg 261mg 5%
Choline 25.3mg 5%
Calcium 70mg 100mg 3%
Vitamin B2 0.114mg 0.146mg 2%
Vitamin E 0.19mg 0.48mg 2%
Saturated fat 0.296g 0.11g 1%
Vitamin B6 0.06mg 0.07mg 1%
Zinc 0.32mg 0.39mg 1%
Fats 0.95g 0.72g 0%
Net carbs 47.54g 1.31g N/A
Magnesium 19mg 18mg 0%
Sugar 2.75g 0.84g N/A
Fiber 2.4g 2.5g 0%
Manganese 0.268mg 0.264mg 0%
Vitamin B5 0.17mg 0.159mg 0%
Folate 98µg 99µg 0%
Monounsaturated fat 0.185g 0.05g 0%
Polyunsaturated fat 0.391g 0.33g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +538.6%
Contains more FatsFats +31.9%
Contains more CarbsCarbs +1210.8%
Contains more OtherOther +136.7%
Contains more WaterWater +134.1%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +270%
Contains more Poly. FatPolyunsaturated fat +18.5%
Contains less Sat. FatSaturated fat -62.8%

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.