Tortilla vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between tortilla and quinoa
- Tortilla has more iron, selenium, vitamin B3, vitamin B1, and folate; however, quinoa is richer in manganese, magnesium, copper, and zinc.
- Tortilla covers your daily iron needs 29% more than quinoa.
- Quinoa has 69 times less sodium than tortilla. Tortilla has 482mg of sodium, while quinoa has 7mg.
Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Quinoa, cooked.
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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 | +311.8% |
| Contains more IronIron | +155.7% |
| Contains more SeleniumSelenium | +492.9% |
| Contains more MagnesiumMagnesium | +236.8% |
| Contains more PotassiumPotassium | +63.8% |
| Contains more CopperCopper | +88.2% |
| Contains more ZincZinc | +240.6% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +135.4% |
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 B1Vitamin B1 | +245.8% |
| Contains more Vitamin B3Vitamin B3 | +901.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin EVitamin E | +231.6% |
| Contains more Vitamin B6Vitamin B6 | +105% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.81mg | 1.49mg | 29% |
| Selenium | 16.6µg | 2.8µg | 25% |
| Vitamin B3 | 4.125mg | 0.412mg | 23% |
| Vitamin B1 | 0.37mg | 0.107mg | 22% |
| Sodium | 482mg | 7mg | 21% |
| Manganese | 0.268mg | 0.631mg | 16% |
| Folate | 98µg | 42µg | 14% |
| Magnesium | 19mg | 64mg | 11% |
| Starch | 43.02g | 17.63g | 10% |
| Carbs | 49.94g | 21.3g | 10% |
| Copper | 0.102mg | 0.192mg | 10% |
| Zinc | 0.32mg | 1.09mg | 7% |
| Protein | 7.28g | 4.4g | 6% |
| Calories | 237kcal | 120kcal | 6% |
| Calcium | 70mg | 17mg | 5% |
| Vitamin B6 | 0.06mg | 0.123mg | 5% |
| Polyunsaturated fat | 0.391g | 1.078g | 5% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.19mg | 0.63mg | 3% |
| Vitamin B5 | 0.17mg | 3% | |
| Fiber | 2.4g | 2.8g | 2% |
| Potassium | 105mg | 172mg | 2% |
| Phosphorus | 146mg | 152mg | 1% |
| Monounsaturated fat | 0.185g | 0.528g | 1% |
| Fats | 0.95g | 1.92g | 1% |
| Net carbs | 47.54g | 18.5g | N/A |
| Sugar | 2.75g | 0.87g | N/A |
| Vitamin B2 | 0.114mg | 0.11mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Saturated fat | 0.296g | 0.231g | 0% |
| Tryptophan | 0.06mg | 0.052mg | 0% |
| Threonine | 0.182mg | 0.131mg | 0% |
| Isoleucine | 0.286mg | 0.157mg | 0% |
| Leucine | 0.53mg | 0.261mg | 0% |
| Lysine | 0.157mg | 0.239mg | 0% |
| Methionine | 0.122mg | 0.096mg | 0% |
| Phenylalanine | 0.375mg | 0.185mg | 0% |
| Valine | 0.326mg | 0.185mg | 0% |
| Histidine | 0.165mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A | |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.5% |
| Contains more CarbsCarbs | +134.5% |
| Contains more OtherOther | +142.9% |
| Contains more FatsFats | +102.1% |
| Contains more WaterWater | +79.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22% |
| Contains more Mono. FatMonounsaturated fat | +185.4% |
| Contains more Poly. FatPolyunsaturated fat | +175.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +144% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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