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  6. Tortilla vs. Chia seeds

Tortilla vs. Chia seeds — In-Depth Nutrition Comparison

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How are tortilla and chia seeds different?

  • Chia seeds have more fiber, manganese, phosphorus, copper, magnesium, selenium, calcium, iron, zinc, and vitamin B3 than tortilla.
  • Daily need coverage for fiber for chia seeds is 128% higher.
  • Chia seeds have a lower glycemic index (15) than tortilla (52).

Tortilla, includes plain, and from mutton sandwich (Navajo) and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Tortilla vs Chia seeds 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.
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +801.4%
Contains more PotassiumPotassium +287.6%
Contains more IronIron +102.6%
Contains more CopperCopper +805.9%
Contains more ZincZinc +1331.3%
Contains more PhosphorusPhosphorus +489%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +916%
Contains more SeleniumSelenium +232.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +67.6%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +114.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tortilla Chia seeds DV% diff.
Polyunsaturated fat 0.391g 23.665g 155%
Fiber 2.4g 34.4g 128%
Manganese 0.268mg 2.723mg 107%
Phosphorus 146mg 860mg 102%
Copper 0.102mg 0.924mg 91%
Magnesium 19mg 335mg 75%
Selenium 16.6µg 55.2µg 70%
Calcium 70mg 631mg 56%
Iron 3.81mg 7.72mg 49%
Fats 0.95g 30.74g 46%
Zinc 0.32mg 4.58mg 39%
Vitamin B3 4.125mg 8.83mg 29%
Vitamin B1 0.37mg 0.62mg 21%
Sodium 482mg 16mg 20%
Protein 7.28g 16.54g 19%
Starch 43.02g 18%
Saturated fat 0.296g 3.33g 14%
Folate 98µg 49µg 12%
Calories 237kcal 486kcal 12%
Potassium 105mg 407mg 9%
Vitamin B6 0.06mg 5%
Monounsaturated fat 0.185g 2.309g 5%
Vitamin B2 0.114mg 0.17mg 4%
Vitamin B5 0.17mg 3%
Carbs 49.94g 42.12g 3%
Vitamin E 0.19mg 0.5mg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 47.54g 7.72g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Trans fat 0.14g N/A
Tryptophan 0.06mg 0.436mg 0%
Threonine 0.182mg 0.709mg 0%
Isoleucine 0.286mg 0.801mg 0%
Leucine 0.53mg 1.371mg 0%
Lysine 0.157mg 0.97mg 0%
Methionine 0.122mg 0.588mg 0%
Phenylalanine 0.375mg 1.016mg 0%
Valine 0.326mg 0.95mg 0%
Histidine 0.165mg 0.531mg 0%
Omega-3 - ALA 0.019g 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +18.6%
Contains more WaterWater +589%
Contains more ProteinProtein +127.2%
Contains more FatsFats +3135.8%
Contains more OtherOther +156.7%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +1148.1%
Contains more Poly. FatPolyunsaturated fat +5952.4%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.