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Tortilla vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between tortilla and asparagus

  • Tortilla has more selenium, iron, vitamin B3, vitamin B1, phosphorus, and folate; however, asparagus has more vitamin K, copper, and vitamin E.
  • Daily need coverage for vitamin K for asparagus is 34% higher.
  • Asparagus has 241 times less sodium than tortilla. Tortilla has 482mg of sodium, while asparagus has 2mg.
  • Tortilla has a higher glycemic index than asparagus.

Food types used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Asparagus, raw.

Infographic

Tortilla vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +191.7%
Contains more IronIron +78%
Contains more PhosphorusPhosphorus +180.8%
Contains more ManganeseManganese +69.6%
Contains more SeleniumSelenium +621.7%
Contains more PotassiumPotassium +92.4%
Contains more CopperCopper +85.3%
Contains more ZincZinc +68.8%
Contains less SodiumSodium -99.6%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +158.7%
Contains more Vitamin B3Vitamin B3 +321.8%
Contains more FolateFolate +88.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +494.7%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +51.7%
Contains more Vitamin KVitamin K +10300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Asparagus DV% diff.
Vitamin K 0.4µg 41.6µg 34%
Selenium 16.6µg 2.3µg 26%
Sodium 482mg 2mg 21%
Iron 3.81mg 2.14mg 21%
Vitamin B3 4.125mg 0.978mg 20%
Vitamin B1 0.37mg 0.143mg 19%
Starch 43.02g 18%
Carbs 49.94g 3.88g 15%
Phosphorus 146mg 52mg 13%
Folate 98µg 52µg 12%
Calories 237kcal 20kcal 11%
Copper 0.102mg 0.189mg 10%
Protein 7.28g 2.2g 10%
Vitamin E 0.19mg 1.13mg 6%
Vitamin C 0mg 5.6mg 6%
Manganese 0.268mg 0.158mg 5%
Calcium 70mg 24mg 5%
Vitamin A 38µg 4%
Potassium 105mg 202mg 3%
Choline 16mg 3%
Polyunsaturated fat 0.391g 0.05g 2%
Vitamin B2 0.114mg 0.141mg 2%
Vitamin B5 0.17mg 0.274mg 2%
Vitamin B6 0.06mg 0.091mg 2%
Zinc 0.32mg 0.54mg 2%
Fructose 0g 1g 1%
Saturated fat 0.296g 0.04g 1%
Fiber 2.4g 2.1g 1%
Fats 0.95g 0.12g 1%
Magnesium 19mg 14mg 1%
Net carbs 47.54g 1.78g N/A
Sugar 2.75g 1.88g N/A
Monounsaturated fat 0.185g 0g 0%
Tryptophan 0.06mg 0.027mg 0%
Threonine 0.182mg 0.084mg 0%
Isoleucine 0.286mg 0.075mg 0%
Leucine 0.53mg 0.128mg 0%
Lysine 0.157mg 0.104mg 0%
Methionine 0.122mg 0.031mg 0%
Phenylalanine 0.375mg 0.075mg 0%
Valine 0.326mg 0.115mg 0%
Histidine 0.165mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +230.9%
Contains more FatsFats +691.7%
Contains more CarbsCarbs +1187.1%
Contains more OtherOther +222.4%
Contains more WaterWater +133.3%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +682%
Contains less Sat. FatSaturated fat -86.5%

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +333.3%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0.23g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.