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Tortilla vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between tortilla and sweet potato

  • Tortilla has more iron, selenium, vitamin B1, vitamin B3, folate, and phosphorus; however, sweet potato is richer in vitamin B5, vitamin B6, and potassium.
  • Tortilla covers your daily iron needs 40% more than sweet potato.
  • Sweet potato has 28 times less selenium than tortilla. Tortilla has 16.6µg of selenium, while sweet potato has 0.6µg.
  • Sweet potato contains less sodium.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of tortilla is 52.

Specific food types used in this comparison are Tortilla, includes plain and from mutton sandwich (Navajo) and Sweet potato, raw, unprepared.

Infographic

Tortilla vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +133.3%
Contains more IronIron +524.6%
Contains more PhosphorusPhosphorus +210.6%
Contains more SeleniumSelenium +2666.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +221%
Contains more CopperCopper +48%
Contains less SodiumSodium -88.6%
~equal in Zinc ~0.3mg
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +374.4%
Contains more Vitamin B2Vitamin B2 +86.9%
Contains more Vitamin B3Vitamin B3 +640.6%
Contains more FolateFolate +790.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B5Vitamin B5 +370.6%
Contains more Vitamin B6Vitamin B6 +248.3%
Contains more Vitamin KVitamin K +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +363.7%
Contains more FatsFats +1800%
Contains more CarbsCarbs +148.2%
Contains more OtherOther +90.8%
Contains more WaterWater +93.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +18400%
Contains more Poly. FatPolyunsaturated fat +2692.9%
Contains less Sat. FatSaturated fat -93.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +240.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1045.5%
Contains more GlucoseGlucose +540%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tortilla Sweet potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tortilla Sweet potato DV% diff.
Vitamin A 709µg 79%
Iron 3.81mg 0.61mg 40%
Selenium 16.6µg 0.6µg 29%
Vitamin B1 0.37mg 0.078mg 24%
Folate 98µg 11µg 22%
Vitamin B3 4.125mg 0.557mg 22%
Sodium 482mg 55mg 19%
Phosphorus 146mg 47mg 14%
Vitamin B5 0.17mg 0.8mg 13%
Starch 43.02g 12.65g 12%
Vitamin B6 0.06mg 0.209mg 11%
Protein 7.28g 1.57g 11%
Carbs 49.94g 20.12g 10%
Calories 237kcal 86kcal 8%
Potassium 105mg 337mg 7%
Copper 0.102mg 0.151mg 5%
Calcium 70mg 30mg 4%
Vitamin B2 0.114mg 0.061mg 4%
Polyunsaturated fat 0.391g 0.014g 3%
Vitamin C 0mg 2.4mg 3%
Choline 12.3mg 2%
Fiber 2.4g 3g 2%
Saturated fat 0.296g 0.018g 1%
Fructose 0g 0.7g 1%
Magnesium 19mg 25mg 1%
Vitamin K 0.4µg 1.8µg 1%
Fats 0.95g 0.05g 1%
Net carbs 47.54g 17.12g N/A
Sugar 2.75g 4.18g N/A
Zinc 0.32mg 0.3mg 0%
Vitamin E 0.19mg 0.26mg 0%
Manganese 0.268mg 0.258mg 0%
Monounsaturated fat 0.185g 0.001g 0%
Tryptophan 0.06mg 0.031mg 0%
Threonine 0.182mg 0.083mg 0%
Isoleucine 0.286mg 0.055mg 0%
Leucine 0.53mg 0.092mg 0%
Lysine 0.157mg 0.066mg 0%
Methionine 0.122mg 0.029mg 0%
Phenylalanine 0.375mg 0.089mg 0%
Valine 0.326mg 0.086mg 0%
Histidine 0.165mg 0.031mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Tortilla
31%
Sweet potato
Minerals Daily Need Coverage Score
48%
Tortilla
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 1.43g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 18)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $0.2)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 427mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.278g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.