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  6. Tortilla vs. Walnut

Tortilla vs. Walnut — In-Depth Nutrition Comparison

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How are tortilla and walnut different?

  • Tortilla is richer in selenium and vitamin B3, while walnut is higher in copper, manganese, vitamin B6, magnesium, phosphorus, and zinc.
  • Walnut covers your daily need for copper, 165% more than tortilla.
  • Tortilla contains 241 times more sodium than walnut. Tortilla contains 482mg of sodium, while walnut contains 2mg.
  • Tortilla has a higher glycemic index (52) than walnut (0).

Tortilla, includes plain, and from mutton sandwich (Navajo) and Nuts, walnuts, english types were used in this article.

Infographic

Tortilla vs Walnut 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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +30.9%
Contains more SeleniumSelenium +238.8%
Contains more MagnesiumMagnesium +731.6%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +320%
Contains more CopperCopper +1454.9%
Contains more ZincZinc +865.6%
Contains more PhosphorusPhosphorus +137%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1173.9%

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.
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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +268.4%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +235.3%
Contains more Vitamin B6Vitamin B6 +795%
Contains more Vitamin KVitamin K +575%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.341mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient Tortilla Walnut DV% diff.
Polyunsaturated fat 0.391g 47.174g 312%
Copper 0.102mg 1.586mg 165%
Manganese 0.268mg 3.414mg 137%
Fats 0.95g 65.21g 99%
Vitamin B6 0.06mg 0.537mg 37%
Magnesium 19mg 158mg 33%
Phosphorus 146mg 346mg 29%
Saturated fat 0.296g 6.126g 27%
Zinc 0.32mg 3.09mg 25%
Monounsaturated fat 0.185g 8.933g 22%
Selenium 16.6µg 4.9µg 21%
Sodium 482mg 2mg 21%
Calories 237kcal 654kcal 21%
Vitamin B3 4.125mg 1.125mg 19%
Starch 43.02g 0.06g 18%
Fiber 2.4g 6.7g 17%
Protein 7.28g 15.23g 16%
Carbs 49.94g 13.71g 12%
Iron 3.81mg 2.91mg 11%
Potassium 105mg 441mg 10%
Vitamin B5 0.17mg 0.57mg 8%
Choline 39.2mg 7%
Vitamin E 0.19mg 0.7mg 3%
Calcium 70mg 98mg 3%
Vitamin B2 0.114mg 0.15mg 3%
Vitamin B1 0.37mg 0.341mg 2%
Vitamin K 0.4µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 47.54g 7.01g N/A
Sugar 2.75g 2.61g N/A
Vitamin A 1µg 0%
Folate 98µg 98µg 0%
Tryptophan 0.06mg 0.17mg 0%
Threonine 0.182mg 0.596mg 0%
Isoleucine 0.286mg 0.625mg 0%
Leucine 0.53mg 1.17mg 0%
Lysine 0.157mg 0.424mg 0%
Methionine 0.122mg 0.236mg 0%
Phenylalanine 0.375mg 0.711mg 0%
Valine 0.326mg 0.753mg 0%
Histidine 0.165mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - ALA 0.019g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +264.3%
Contains more WaterWater +881.8%
Contains more ProteinProtein +109.2%
Contains more FatsFats +6764.2%
~equal in Other ~1.78g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +4728.6%
Contains more Poly. FatPolyunsaturated fat +11965%

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
Walnut
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +71600%
Contains more GlucoseGlucose +87.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1004.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.