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  6. Tortilla vs. Coconut oil

Tortilla vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between tortilla and coconut oil

  • The amount of iron, vitamin B1, selenium, vitamin B3, folate, phosphorus, manganese, and copper in tortilla is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 411% more than tortilla.
  • Coconut oil contains less sodium.
  • Tortilla has a higher glycemic index. The glycemic index of tortilla is 52, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Oil, coconut.

Infographic

Tortilla vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7520%
Contains more CopperCopper +∞%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +72.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin KVitamin K +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Coconut oil DV% diff.
Saturated fat 0.296g 82.475g 374%
Fats 0.95g 99.06g 151%
Iron 3.81mg 0.05mg 47%
Calories 237kcal 892kcal 33%
Vitamin B1 0.37mg 0mg 31%
Selenium 16.6µg 0µg 30%
Vitamin B3 4.125mg 0mg 26%
Folate 98µg 0µg 25%
Phosphorus 146mg 0mg 21%
Sodium 482mg 0mg 21%
Starch 43.02g 18%
Carbs 49.94g 0g 17%
Monounsaturated fat 0.185g 6.332g 15%
Protein 7.28g 0g 15%
Manganese 0.268mg 0mg 12%
Copper 0.102mg 0mg 11%
Fiber 2.4g 0g 10%
Vitamin B2 0.114mg 0mg 9%
Polyunsaturated fat 0.391g 1.702g 9%
Calcium 70mg 1mg 7%
Magnesium 19mg 0mg 5%
Vitamin B6 0.06mg 0mg 5%
Zinc 0.32mg 0.02mg 3%
Vitamin B5 0.17mg 0mg 3%
Potassium 105mg 0mg 3%
Vitamin E 0.19mg 0.11mg 1%
Net carbs 47.54g 0g N/A
Sugar 2.75g 0g N/A
Vitamin K 0.4µg 0.6µg 0%
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.06mg 0mg 0%
Threonine 0.182mg 0mg 0%
Isoleucine 0.286mg 0mg 0%
Leucine 0.53mg 0mg 0%
Lysine 0.157mg 0mg 0%
Methionine 0.122mg 0mg 0%
Phenylalanine 0.375mg 0mg 0%
Valine 0.326mg 0mg 0%
Histidine 0.165mg 0mg 0%
Omega-3 - ALA 0.019g 0.019g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +133100%
Contains more OtherOther +105.5%
Contains more FatsFats +10327.4%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +3322.7%
Contains more Poly. FatPolyunsaturated fat +335.3%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.