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Tortilla vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between tortilla and maple sugar

  • Tortilla has more vitamin B1, selenium, iron, vitamin B3, folate, phosphorus, and fiber, while maple sugar has more manganese and zinc.
  • Maple sugar covers your daily need for manganese, 181% more than tortilla.
  • The amount of sodium in maple sugar is lower.
  • Tortilla has a lower glycemic index. The glycemic index of tortilla is 52, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Tortilla, includes plain and from mutton sandwich (Navajo) and Sugars, maple.

Infographic

Tortilla vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more IronIron +136.6%
Contains more PhosphorusPhosphorus +4766.7%
Contains more SeleniumSelenium +1975%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +161%
Contains more ZincZinc +1793.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1550%
~equal in Magnesium ~19mg
~equal in Copper ~0.099mg

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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +776.9%
Contains more Vitamin B3Vitamin B3 +10212.5%
Contains more Vitamin B5Vitamin B5 +254.2%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +7180%
Contains more FatsFats +375%
Contains more WaterWater +399.5%
Contains more OtherOther +133.8%
Contains more CarbsCarbs +82%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +189.1%
Contains more Poly. FatPolyunsaturated fat +291%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Maple sugar DV% diff.
Manganese 0.268mg 4.422mg 181%
Zinc 0.32mg 6.06mg 52%
Vitamin B1 0.37mg 0.009mg 30%
Selenium 16.6µg 0.8µg 29%
Iron 3.81mg 1.61mg 28%
Vitamin B3 4.125mg 0.04mg 26%
Folate 98µg 0µg 25%
Phosphorus 146mg 3mg 20%
Sodium 482mg 11mg 20%
Starch 43.02g 18%
Carbs 49.94g 90.9g 14%
Protein 7.28g 0.1g 14%
Fiber 2.4g 0g 10%
Vitamin B2 0.114mg 0.013mg 8%
Calories 237kcal 354kcal 6%
Potassium 105mg 274mg 5%
Vitamin B6 0.06mg 0.003mg 4%
Calcium 70mg 90mg 2%
Vitamin B5 0.17mg 0.048mg 2%
Polyunsaturated fat 0.391g 0.1g 2%
Saturated fat 0.296g 0.036g 1%
Vitamin E 0.19mg 0mg 1%
Fats 0.95g 0.2g 1%
Net carbs 47.54g 90.9g N/A
Magnesium 19mg 19mg 0%
Sugar 2.75g 84.87g N/A
Copper 0.102mg 0.099mg 0%
Vitamin K 0.4µg 0µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.185g 0.064g 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 Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
48%
Tortilla
91%
Maple sugar

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 - 82.12g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 11)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $4)
Which food is richer in vitamins?
Tortilla
Tortilla is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 471mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.26g)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.