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Tortilla vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between tortilla and club sandwich

  • Tortilla has more iron, folate, and vitamin B1; however, club sandwich has more vitamin B6, selenium, vitamin B5, phosphorus, zinc, and vitamin B3.
  • Daily need coverage for iron for tortilla is 31% higher.
  • Club sandwich has 3 times less folate than tortilla. Tortilla has 98µg of folate, while club sandwich has 31µg.
  • Tortilla is lower in saturated fat.

Food types used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Tortilla vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +178.1%
Contains more CopperCopper +14.6%
Contains less SodiumSodium -23.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +35.7%
Contains more PotassiumPotassium +115.2%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +47.3%
Contains more SeleniumSelenium +49.4%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +115.1%
Contains more FolateFolate +216.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +221.1%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more Vitamin B3Vitamin B3 +35.2%
Contains more Vitamin B5Vitamin B5 +385.9%
Contains more Vitamin B6Vitamin B6 +393.3%
Contains more Vitamin KVitamin K +2075%

All nutrients comparison - raw data values

Nutrient Tortilla Club sandwich DV% diff.
Iron 3.81mg 1.37mg 31%
Vitamin B12 0.47µg 20%
Protein 7.28g 17.19g 20%
Starch 43.02g 18%
Vitamin B6 0.06mg 0.296mg 18%
Vitamin B1 0.37mg 0.172mg 17%
Folate 98µg 31µg 17%
Cholesterol 46mg 15%
Selenium 16.6µg 24.8µg 15%
Vitamin B5 0.17mg 0.826mg 13%
Saturated fat 0.296g 3.109g 13%
Manganese 0.268mg 12%
Fats 0.95g 8.05g 11%
Polyunsaturated fat 0.391g 1.88g 10%
Carbs 49.94g 19.87g 10%
Phosphorus 146mg 215mg 10%
Vitamin B3 4.125mg 5.575mg 9%
Zinc 0.32mg 1.34mg 9%
Choline 47.8mg 9%
Vitamin K 0.4µg 8.7µg 7%
Monounsaturated fat 0.185g 2.949g 7%
Sodium 482mg 630mg 6%
Vitamin B2 0.114mg 0.186mg 6%
Fiber 2.4g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin A 35µg 4%
Potassium 105mg 226mg 4%
Vitamin E 0.19mg 0.61mg 3%
Calcium 70mg 95mg 3%
Magnesium 19mg 32mg 3%
Calories 237kcal 220kcal 1%
Vitamin D 0.1µg 1%
Copper 0.102mg 0.089mg 1%
Vitamin D 5IU 1%
Net carbs 47.54g 18.67g N/A
Sugar 2.75g 4.68g N/A
Trans fat 0.071g N/A
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 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +151.3%
Contains more ProteinProtein +136.1%
Contains more FatsFats +747.4%
Contains more WaterWater +31.4%
Contains more OtherOther +26.7%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1494.1%
Contains more Poly. FatPolyunsaturated fat +380.8%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.