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  6. Tortilla vs. Marinara sauce

Tortilla vs. Marinara sauce — In-Depth Nutrition Comparison

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How are tortilla and marinara sauce different?

  • Tortilla is higher in iron, vitamin B1, selenium, folate, and phosphorus; however, marinara sauce is richer in vitamin E, vitamin K, vitamin B6, and potassium.
  • Daily need coverage for iron for tortilla is 38% higher.
  • Tortilla contains 16 times more sodium than marinara sauce. While tortilla contains 482mg of sodium, marinara sauce contains only 30mg.

Tortilla, includes plain, and from mutton sandwich (Navajo) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Tortilla vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CalciumCalcium +159.3%
Contains more IronIron +388.5%
Contains more CopperCopper +25.9%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +329.4%
Contains more ManganeseManganese +95.6%
Contains more SeleniumSelenium +1409.1%
Contains more PotassiumPotassium +203.8%
Contains less SodiumSodium -93.8%
~equal in Magnesium ~18mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +1441.7%
Contains more Vitamin B2Vitamin B2 +86.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +653.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1163.2%
Contains more Vitamin B6Vitamin B6 +188.3%
Contains more Vitamin KVitamin K +3375%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.917mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Marinara sauce DV% diff.
Iron 3.81mg 0.78mg 38%
Vitamin B1 0.37mg 0.024mg 29%
Selenium 16.6µg 1.1µg 28%
Folate 98µg 13µg 21%
Sodium 482mg 30mg 20%
Starch 43.02g 18%
Phosphorus 146mg 34mg 16%
Vitamin E 0.19mg 2.4mg 15%
Carbs 49.94g 8.06g 14%
Protein 7.28g 1.41g 12%
Vitamin K 0.4µg 13.9µg 11%
Vitamin B6 0.06mg 0.173mg 9%
Calories 237kcal 51kcal 9%
Potassium 105mg 319mg 6%
Manganese 0.268mg 0.137mg 6%
Vitamin A 33µg 4%
Calcium 70mg 27mg 4%
Vitamin B2 0.114mg 0.061mg 4%
Vitamin B5 0.17mg 3%
Copper 0.102mg 0.081mg 2%
Vitamin C 0mg 2mg 2%
Fiber 2.4g 1.8g 2%
Choline 13.7mg 2%
Polyunsaturated fat 0.391g 0.508g 1%
Saturated fat 0.296g 0.17g 1%
Zinc 0.32mg 0.2mg 1%
Fats 0.95g 1.48g 1%
Vitamin B3 4.125mg 3.917mg 1%
Cholesterol 2mg 1%
Net carbs 47.54g 6.26g N/A
Magnesium 19mg 18mg 0%
Sugar 2.75g 5.5g N/A
Monounsaturated fat 0.185g 0.377g 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

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +416.3%
Contains more CarbsCarbs +519.6%
Contains more OtherOther +12.7%
Contains more FatsFats +55.8%
Contains more WaterWater +118.7%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +103.8%
Contains more Poly. FatPolyunsaturated fat +29.9%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.