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Tortilla vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between tortilla and dried fruit

  • Tortilla has more vitamin B1, selenium, folate, iron, and phosphorus; however, dried fruit is higher in potassium, vitamin E, copper, and fiber.
  • Dried fruit covers your daily potassium needs 31% more than tortilla.
  • Dried fruit contains 48 times less sodium than tortilla. Tortilla contains 482mg of sodium, while dried fruit contains 10mg.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Tortilla, includes plain and from mutton sandwich (Navajo) and Apricots, dried, sulfured, uncooked.

Infographic

Tortilla vs Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +27.3%
Contains more IronIron +43.2%
Contains more PhosphorusPhosphorus +105.6%
Contains more ManganeseManganese +14%
Contains more SeleniumSelenium +654.5%
Contains more MagnesiumMagnesium +68.4%
Contains more PotassiumPotassium +1006.7%
Contains more CopperCopper +236.3%
Contains more ZincZinc +21.9%
Contains less SodiumSodium -97.9%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +54.1%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more FolateFolate +880%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2178.9%
Contains more Vitamin B5Vitamin B5 +203.5%
Contains more Vitamin B6Vitamin B6 +138.3%
Contains more Vitamin KVitamin K +675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +114.7%
Contains more FatsFats +86.3%
Contains more WaterWater +29.4%
Contains more CarbsCarbs +25.4%
Contains more OtherOther +37.4%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +428.4%
Contains less Sat. FatSaturated fat -94.3%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +12191.4%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +3486.4%
Contains more GlucoseGlucose +21953.3%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Dried fruit DV% diff.
Potassium 105mg 1162mg 31%
Vitamin B1 0.37mg 0.015mg 30%
Vitamin E 0.19mg 4.33mg 28%
Copper 0.102mg 0.343mg 27%
Selenium 16.6µg 2.2µg 26%
Folate 98µg 10µg 22%
Sodium 482mg 10mg 21%
Fiber 2.4g 7.3g 20%
Vitamin A 180µg 20%
Starch 43.02g 0.35g 18%
Fructose 0g 12.47g 16%
Iron 3.81mg 2.66mg 14%
Phosphorus 146mg 71mg 11%
Vitamin B3 4.125mg 2.589mg 10%
Protein 7.28g 3.39g 8%
Vitamin B5 0.17mg 0.516mg 7%
Vitamin B6 0.06mg 0.143mg 6%
Carbs 49.94g 62.64g 4%
Choline 13.9mg 3%
Vitamin B2 0.114mg 0.074mg 3%
Magnesium 19mg 32mg 3%
Vitamin K 0.4µg 3.1µg 2%
Polyunsaturated fat 0.391g 0.074g 2%
Calcium 70mg 55mg 2%
Vitamin C 0mg 1mg 1%
Saturated fat 0.296g 0.017g 1%
Zinc 0.32mg 0.39mg 1%
Fats 0.95g 0.51g 1%
Manganese 0.268mg 0.235mg 1%
Calories 237kcal 241kcal 0%
Net carbs 47.54g 55.34g N/A
Sugar 2.75g 53.44g N/A
Monounsaturated fat 0.185g 0.074g 0%
Tryptophan 0.06mg 0.016mg 0%
Threonine 0.182mg 0.073mg 0%
Isoleucine 0.286mg 0.063mg 0%
Leucine 0.53mg 0.105mg 0%
Lysine 0.157mg 0.083mg 0%
Methionine 0.122mg 0.015mg 0%
Phenylalanine 0.375mg 0.062mg 0%
Valine 0.326mg 0.078mg 0%
Histidine 0.165mg 0.047mg 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 Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
48%
Tortilla
44%
Dried fruit

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 50.69g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 472mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.279g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.