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  6. Tortilla vs. Swordfish

Tortilla vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between tortilla and swordfish

  • Tortilla has more iron, folate, and vitamin B1; however, swordfish has more selenium, vitamin B6, vitamin B3, phosphorus, vitamin E, and potassium.
  • Daily need coverage for selenium for swordfish is 94% higher.
  • Swordfish has 49 times less folate than tortilla. Tortilla has 98µg of folate, while swordfish has 2µg.
  • Swordfish is lower in sodium.
  • Tortilla has a higher glycemic index than swordfish.

Food types used in this article are Tortilla, includes plain, and from mutton sandwich (Navajo) and Fish, swordfish, cooked, dry heat.

Infographic

Tortilla vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +746.7%
Contains more CopperCopper +121.7%
Contains more ManganeseManganese +1961.5%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +375.2%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +108.2%
Contains less SodiumSodium -79.9%
Contains more SeleniumSelenium +312.7%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +315.7%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +4800%
Contains more Vitamin EVitamin E +1168.4%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B5Vitamin B5 +145.3%
Contains more Vitamin B6Vitamin B6 +925%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tortilla Swordfish DV% diff.
Selenium 16.6µg 68.5µg 94%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 68%
Vitamin B6 0.06mg 0.615mg 43%
Iron 3.81mg 0.45mg 42%
Vitamin B3 4.125mg 9.254mg 32%
Protein 7.28g 23.45g 32%
Cholesterol 78mg 26%
Folate 98µg 2µg 24%
Phosphorus 146mg 304mg 23%
Vitamin B1 0.37mg 0.089mg 23%
Starch 43.02g 18%
Sodium 482mg 97mg 17%
Carbs 49.94g 0g 17%
Vitamin E 0.19mg 2.41mg 15%
Choline 77.5mg 14%
Potassium 105mg 499mg 12%
Fats 0.95g 7.93g 11%
Manganese 0.268mg 0.013mg 11%
Fiber 2.4g 0g 10%
Monounsaturated fat 0.185g 3.544g 8%
Polyunsaturated fat 0.391g 1.368g 7%
Saturated fat 0.296g 1.911g 7%
Copper 0.102mg 0.046mg 6%
Calcium 70mg 6mg 6%
Vitamin A 43µg 5%
Vitamin B5 0.17mg 0.417mg 5%
Zinc 0.32mg 0.78mg 4%
Magnesium 19mg 35mg 4%
Vitamin B2 0.114mg 0.063mg 4%
Calories 237kcal 172kcal 3%
Net carbs 47.54g 0g N/A
Sugar 2.75g 0g N/A
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.06mg 0.265mg 0%
Threonine 0.182mg 1.035mg 0%
Isoleucine 0.286mg 1.088mg 0%
Leucine 0.53mg 1.919mg 0%
Lysine 0.157mg 2.168mg 0%
Methionine 0.122mg 0.699mg 0%
Phenylalanine 0.375mg 0.922mg 0%
Valine 0.326mg 1.216mg 0%
Histidine 0.165mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - ALA 0.019g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0g 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +419.4%
Contains more ProteinProtein +222.1%
Contains more FatsFats +734.7%
Contains more WaterWater +70.8%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +1815.7%
Contains more Poly. FatPolyunsaturated fat +249.9%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.