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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tortilla Chinese broccoli
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Tortilla
40%
Chinese broccoli
Minerals Daily Need Coverage Score
48%
Tortilla
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 475mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.186g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.