Tortilla vs. Potato — In-Depth Nutrition Comparison
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A recap on the differences between tortilla and potatoes
- Tortilla has more iron, selenium, vitamin B1, folate, vitamin B3, and phosphorus; however, potatoes are higher in vitamin C, vitamin B6, and potassium.
- Tortilla covers your daily iron needs 38% more than potatoes.
- Potatoes contain 80 times less sodium than tortilla. Tortilla contains 482mg of sodium, while potatoes contain 6mg.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Potatoes, flesh, and skin, raw.
Infographic
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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.
| Contains more CalciumCalcium | +483.3% |
| Contains more IronIron | +370.4% |
| Contains more PhosphorusPhosphorus | +156.1% |
| Contains more ManganeseManganese | +34% |
| Contains more SeleniumSelenium | +4050% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +304.8% |
| Contains less SodiumSodium | -98.8% |
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.
| Contains more Vitamin EVitamin E | +1800% |
| Contains more Vitamin B1Vitamin B1 | +356.8% |
| Contains more Vitamin B2Vitamin B2 | +256.3% |
| Contains more Vitamin B3Vitamin B3 | +288.8% |
| Contains more FolateFolate | +553.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +73.5% |
| Contains more Vitamin B6Vitamin B6 | +396.7% |
| Contains more Vitamin KVitamin K | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 0.81mg | 38% |
| Selenium | 16.6µg | 0.4µg | 29% |
| Vitamin B1 | 0.37mg | 0.081mg | 24% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Folate | 98µg | 15µg | 21% |
| Sodium | 482mg | 6mg | 21% |
| Vitamin B3 | 4.125mg | 1.061mg | 19% |
| Vitamin B6 | 0.06mg | 0.298mg | 18% |
| Phosphorus | 146mg | 57mg | 13% |
| Starch | 43.02g | 15.29g | 11% |
| Carbs | 49.94g | 17.49g | 11% |
| Protein | 7.28g | 2.05g | 10% |
| Potassium | 105mg | 425mg | 9% |
| Calories | 237kcal | 77kcal | 8% |
| Vitamin B2 | 0.114mg | 0.032mg | 6% |
| Calcium | 70mg | 12mg | 6% |
| Manganese | 0.268mg | 0.2mg | 3% |
| Vitamin B5 | 0.17mg | 0.295mg | 3% |
| Polyunsaturated fat | 0.391g | 0.042g | 2% |
| Choline | 12.1mg | 2% | |
| Saturated fat | 0.296g | 0.025g | 1% |
| Vitamin E | 0.19mg | 0.01mg | 1% |
| Fiber | 2.4g | 2.1g | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Vitamin K | 0.4µg | 2µg | 1% |
| Fats | 0.95g | 0.09g | 1% |
| Copper | 0.102mg | 0.11mg | 1% |
| Net carbs | 47.54g | 15.39g | N/A |
| Sugar | 2.75g | 0.82g | N/A |
| Zinc | 0.32mg | 0.3mg | 0% |
| Monounsaturated fat | 0.185g | 0.002g | 0% |
| Tryptophan | 0.06mg | 0.021mg | 0% |
| Threonine | 0.182mg | 0.067mg | 0% |
| Isoleucine | 0.286mg | 0.066mg | 0% |
| Leucine | 0.53mg | 0.098mg | 0% |
| Lysine | 0.157mg | 0.107mg | 0% |
| Methionine | 0.122mg | 0.032mg | 0% |
| Phenylalanine | 0.375mg | 0.081mg | 0% |
| Valine | 0.326mg | 0.103mg | 0% |
| Histidine | 0.165mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +255.1% |
| Contains more FatsFats | +955.6% |
| Contains more CarbsCarbs | +185.5% |
| Contains more OtherOther | +67% |
| Contains more WaterWater | +98.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9150% |
| Contains more Poly. FatPolyunsaturated fat | +831% |
| Contains less Sat. FatSaturated fat | -91.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +181.4% |
| Contains more SucroseSucrose | +29.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +106.7% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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