Tortilla vs. Doughnuts — In-Depth Nutrition Comparison

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Summary of differences between tortillas and doughnuts

Tortillas have more selenium, vitamin B1, fiber, calcium, vitamin B6, copper, magnesium, and zinc; however, doughnuts are higher in fats.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%

Contains more ManganeseManganese

+∞%

~equal in Iron ~2.53mg

~equal in Sodium ~477mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+117.8%

~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%
Omega-6 (Linoleic acid)		3.573g	21%
Calcium	244mg	40mg	20%
Copper	0.266mg	0.09mg	20%
Vitamin B6	0.312mg	0.05mg	20%
Polyunsaturated fat	0.992g	3.915g	19%
Magnesium	85mg	17mg	16%
Omega-3 (ALA)		0.239g	15%
Manganese		0.333mg	14%
Monounsaturated fat	3.062g	8.544g	14%
Zinc	1.92mg	0.5mg	13%
Phosphorus	346mg	260mg	12%
Vitamin B3	4.858mg	2.91mg	12%
Folate	138µg	92µg	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%
Potassium	262mg	134mg	4%
Vitamin K	4.5µg	9.8µg	4%
Cholesterol	0mg	10mg	3%
Vitamin B12	0µg	0.06µg	3%
Choline	20mg	37.3mg	3%
Sodium	512mg	477mg	2%
Iron	2.63mg	2.53mg	1%
Vitamin B2	0.289mg	0.301mg	1%
Protein per 100 calories	3.1g	1.2g	N/A
Calories per 10 g protein	318kcal	817kcal	N/A
Weight per 100 calories	32g	23g	N/A
Unsaturated / Saturated Fat ratio	0.83	1.1	N/A
Net carbs	36.09g	45.36g	N/A
Carbs	45.89g	47.06g	0%
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 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.017g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.006g	N/A