Tortilla vs. Doughnuts — In-Depth Nutrition Comparison

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Summary of differences between tortillas and doughnuts

Doughnuts have less selenium, vitamin B1, fiber, calcium, vitamin B6, copper, magnesium, zinc, and phosphorus than tortillas.
Tortillas cover your daily need for selenium, 49% more than doughnuts.
Tortillas have 6 times more vitamin B6 than doughnuts. While tortillas have 0.312mg of vitamin B6, doughnuts have only 0.05mg.
Tortillas have less saturated fat.
The glycemic index of doughnuts is higher.

These are the specific foods used in this comparison Tortillas, ready-to-bake or -fry, whole wheat and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

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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.

Tortilla

Doughnuts

Contains more MagnesiumMagnesium	+400%
Contains more CalciumCalcium	+510%
Contains more PotassiumPotassium	+95.5%
Contains more CopperCopper	+195.6%
Contains more ZincZinc	+284%
Contains more PhosphorusPhosphorus	+33.1%
Contains more SeleniumSelenium	+266.3%

~equal in Iron ~2.53mg

~equal in Sodium ~477mg

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.

Tortilla

Doughnuts

Contains more Vitamin B1Vitamin B1	+111%
Contains more Vitamin B3Vitamin B3	+66.9%
Contains more Vitamin B6Vitamin B6	+524%
Contains more FolateFolate	+50%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+121.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+117.8%
Contains more CholineCholine	+86.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.301mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	37µg	10.1µg	49%
Vitamin B1	0.823mg	0.39mg	36%
Fiber	9.8g	1.7g	32%
Saturated fat	4.878g	11.105g	28%
Fats	9.76g	24.93g	23%
Calcium	244mg	40mg	20%
Vitamin B6	0.312mg	0.05mg	20%
Copper	0.266mg	0.09mg	20%
Polyunsaturated fat	0.992g	3.915g	19%
Magnesium	85mg	17mg	16%
Manganese		0.333mg	14%
Monounsaturated fat	3.062g	8.544g	14%
Zinc	1.92mg	0.5mg	13%
Phosphorus	346mg	260mg	12%
Folate	138µg	92µg	12%
Vitamin B3	4.858mg	2.91mg	12%
Starch		25.91g	11%
Protein	9.76g	5.31g	9%
Vitamin B5		0.377mg	8%
Vitamin E	0.9mg	1.99mg	7%
Calories	310kcal	434kcal	6%
Vitamin K	4.5µg	9.8µg	4%
Potassium	262mg	134mg	4%
Vitamin B12	0µg	0.06µg	3%
Choline	20mg	37.3mg	3%
Cholesterol	0mg	10mg	3%
Sodium	512mg	477mg	2%
Vitamin B2	0.289mg	0.301mg	1%
Iron	2.63mg	2.53mg	1%
Carbs	45.89g	47.06g	0%
Net carbs	36.09g	45.36g	N/A
Sugar	2.44g	18.15g	N/A
Vitamin A	0µg	4µg	0%
Tryptophan	0.129mg		0%
Threonine	0.312mg		0%
Isoleucine	0.353mg		0%
Leucine	0.671mg		0%
Lysine	0.37mg		0%
Methionine	0.163mg		0%
Phenylalanine	0.488mg		0%
Valine	0.444mg		0%
Histidine	0.255mg		0%
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.239g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.017g	N/A
Omega-6 - Eicosadienoic acid	0g	0.006g	N/A
Omega-6 - Linoleic acid		3.573g	N/A