Tortilla vs. Sauerkraut — In-Depth Nutrition Comparison
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Important differences between tortilla and sauerkraut
- Tortilla has more iron, selenium, vitamin B1, vitamin B3, folate, phosphorus, and vitamin B2; however, sauerkraut has more vitamin C and vitamin K.
- Tortilla's daily need coverage for iron is 29% more.
- Tortilla has 29 times more vitamin B3 than sauerkraut. Tortilla has 4.125mg of vitamin B3, while sauerkraut has 0.143mg.
- Tortilla is lower in sodium.
- Tortilla has a higher glycemic index than sauerkraut.
The food varieties used in the comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Sauerkraut, canned, solids, and liquids.
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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 MagnesiumMagnesium | +46.2% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +159.2% |
| Contains more ZincZinc | +68.4% |
| Contains more PhosphorusPhosphorus | +630% |
| Contains less SodiumSodium | -27.1% |
| Contains more ManganeseManganese | +77.5% |
| Contains more SeleniumSelenium | +2666.7% |
| Contains more PotassiumPotassium | +61.9% |
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 | +35.7% |
| Contains more Vitamin B1Vitamin B1 | +1661.9% |
| Contains more Vitamin B2Vitamin B2 | +418.2% |
| Contains more Vitamin B3Vitamin B3 | +2784.6% |
| Contains more Vitamin B5Vitamin B5 | +82.8% |
| Contains more FolateFolate | +308.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +3150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 16.6µg | 0.6µg | 29% |
| Vitamin B1 | 0.37mg | 0.021mg | 29% |
| Iron | 3.81mg | 1.47mg | 29% |
| Vitamin B3 | 4.125mg | 0.143mg | 25% |
| Folate | 98µg | 24µg | 19% |
| Starch | 43.02g | 18% | |
| Phosphorus | 146mg | 20mg | 18% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Carbs | 49.94g | 4.28g | 15% |
| Protein | 7.28g | 0.91g | 13% |
| Vitamin K | 0.4µg | 13µg | 11% |
| Calories | 237kcal | 19kcal | 11% |
| Sodium | 482mg | 661mg | 8% |
| Vitamin B2 | 0.114mg | 0.022mg | 7% |
| Vitamin B6 | 0.06mg | 0.13mg | 5% |
| Manganese | 0.268mg | 0.151mg | 5% |
| Calcium | 70mg | 30mg | 4% |
| Fiber | 2.4g | 2.9g | 2% |
| Polyunsaturated fat | 0.391g | 0.067g | 2% |
| Choline | 10.4mg | 2% | |
| Potassium | 105mg | 170mg | 2% |
| Vitamin B5 | 0.17mg | 0.093mg | 2% |
| Copper | 0.102mg | 0.096mg | 1% |
| Saturated fat | 0.296g | 0.034g | 1% |
| Zinc | 0.32mg | 0.19mg | 1% |
| Fats | 0.95g | 0.14g | 1% |
| Magnesium | 19mg | 13mg | 1% |
| Net carbs | 47.54g | 1.38g | N/A |
| Sugar | 2.75g | 1.78g | N/A |
| Vitamin E | 0.19mg | 0.14mg | 0% |
| Vitamin A | 1µg | 0% | |
| Monounsaturated fat | 0.185g | 0.013g | 0% |
| Tryptophan | 0.06mg | 0.008mg | 0% |
| Threonine | 0.182mg | 0.025mg | 0% |
| Isoleucine | 0.286mg | 0.021mg | 0% |
| Leucine | 0.53mg | 0.029mg | 0% |
| Lysine | 0.157mg | 0.031mg | 0% |
| Methionine | 0.122mg | 0.009mg | 0% |
| Phenylalanine | 0.375mg | 0.023mg | 0% |
| Valine | 0.326mg | 0.03mg | 0% |
| Histidine | 0.165mg | 0.016mg | 0% |
| Fructose | 0g | 0.04g | 0% |
| Omega-3 - ALA | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.28 g
Fats:
0.95 g
Carbs:
49.94 g
Water:
39.96 g
Other:
1.87 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +700% |
| Contains more FatsFats | +578.6% |
| Contains more CarbsCarbs | +1066.8% |
| Contains more WaterWater | +131.5% |
| Contains more OtherOther | +15% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.296 g
Monounsaturated fat:
Mono. Fat
0.185 g
Polyunsaturated fat:
Poly. Fat
0.391 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +1323.1% |
| Contains more Poly. FatPolyunsaturated fat | +483.6% |
| Contains less Sat. FatSaturated fat | -88.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Glucose
~0.14g
~equal in
Lactose
~0g
~equal in
Galactose
~0g