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Tortilla vs. Watercress — In-Depth Nutrition Comparison

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The main differences between tortilla and watercress

  • Tortilla has more iron, selenium, vitamin B3, vitamin B1, folate, phosphorus, and fiber; however, watercress has more vitamin K and vitamin C.
  • Daily need coverage for vitamin K for watercress is 208% higher.
  • Watercress has 21 times less vitamin B3 than tortilla. Tortilla has 4.125mg of vitamin B3, while watercress has 0.2mg.
  • Watercress is lower in sodium.
  • Tortilla has a higher glycemic index than watercress.

Food types used in this article are Tortilla, includes plain and from mutton sandwich (Navajo) and Watercress, raw.

Infographic

Tortilla vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +1805%
Contains more CopperCopper +32.5%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +143.3%
Contains more SeleniumSelenium +1744.4%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +214.3%
Contains less SodiumSodium -91.5%
~equal in Manganese ~0.244mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +311.1%
Contains more Vitamin B3Vitamin B3 +1962.5%
Contains more FolateFolate +988.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +62400%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +216.5%
Contains more FatsFats +850%
Contains more CarbsCarbs +3771.3%
Contains more OtherOther +55.8%
Contains more WaterWater +138%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2212.5%
Contains more Poly. FatPolyunsaturated fat +1017.1%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Watercress DV% diff.
Vitamin K 0.4µg 250µg 208%
Vitamin C 0mg 43mg 48%
Iron 3.81mg 0.2mg 45%
Selenium 16.6µg 0.9µg 29%
Vitamin B3 4.125mg 0.2mg 25%
Vitamin B1 0.37mg 0.09mg 23%
Folate 98µg 9µg 22%
Sodium 482mg 41mg 19%
Starch 43.02g 18%
Vitamin A 160µg 18%
Carbs 49.94g 1.29g 16%
Phosphorus 146mg 60mg 12%
Calories 237kcal 11kcal 11%
Protein 7.28g 2.3g 10%
Fiber 2.4g 0.5g 8%
Potassium 105mg 330mg 7%
Vitamin B6 0.06mg 0.129mg 5%
Vitamin E 0.19mg 1mg 5%
Calcium 70mg 120mg 5%
Copper 0.102mg 0.077mg 3%
Vitamin B5 0.17mg 0.31mg 3%
Zinc 0.32mg 0.11mg 2%
Polyunsaturated fat 0.391g 0.035g 2%
Choline 9mg 2%
Saturated fat 0.296g 0.027g 1%
Fats 0.95g 0.1g 1%
Manganese 0.268mg 0.244mg 1%
Net carbs 47.54g 0.79g N/A
Magnesium 19mg 21mg 0%
Sugar 2.75g 0.2g N/A
Vitamin B2 0.114mg 0.12mg 0%
Monounsaturated fat 0.185g 0.008g 0%
Tryptophan 0.06mg 0.03mg 0%
Threonine 0.182mg 0.133mg 0%
Isoleucine 0.286mg 0.093mg 0%
Leucine 0.53mg 0.166mg 0%
Lysine 0.157mg 0.134mg 0%
Methionine 0.122mg 0.02mg 0%
Phenylalanine 0.375mg 0.114mg 0%
Valine 0.326mg 0.137mg 0%
Histidine 0.165mg 0.04mg 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 Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
48%
Tortilla
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.55g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.269g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.