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Tortilla vs. Pop tarts — In-Depth Nutrition Comparison

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Differences between tortillas and pop tarts

  • Tortillas have more vitamin B1, phosphorus, fiber, calcium, magnesium, folate, and copper, while pop tarts have more vitamin A and iron.
  • Tortillas' daily need coverage for vitamin B1 is 44% higher.
  • Pop tarts contain 10 times less calcium than tortillas. Tortillas contain 244mg of calcium, while pop tarts contain 24mg.
  • The amount of saturated fat in pop tarts is lower.
  • Tortillas have a lower glycemic index. The glycemic index of tortillas is 52, while the glycemic index of pop tarts is 70.

The food types used in this comparison are Tortillas, ready-to-bake or -fry, whole wheat and Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry.

Infographic

Tortilla vs Pop tarts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 7.2% 8.4% 131% 50% 35% 38% 52% 0% 0%
Contains more MagnesiumMagnesium +431.3%
Contains more CalciumCalcium +916.7%
Contains more PotassiumPotassium +175.8%
Contains more CopperCopper +77.3%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +293.2%
Contains more SeleniumSelenium +∞%
Contains more IronIron +33.1%
Contains less SodiumSodium -22.3%
~equal in Manganese ~mg

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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
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% 96% 0% 0% 73% 76% 71% 0% 88% 0% 0% 60% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +183.8%
Contains more Vitamin B3Vitamin B3 +27.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B6Vitamin B6 +21.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Pop tarts DV% diff.
Selenium 37µg 67%
Vitamin B1 0.823mg 0.29mg 44%
Phosphorus 346mg 88mg 37%
Fiber 9.8g 1.1g 35%
Vitamin A 0µg 289µg 32%
Polyunsaturated fat 0.992g 4.81g 25%
Calcium 244mg 24mg 22%
Magnesium 85mg 16mg 16%
Folate 138µg 80µg 15%
Copper 0.266mg 0.15mg 13%
Saturated fat 4.878g 2.02g 13%
Iron 2.63mg 3.5mg 11%
Protein 9.76g 4.6g 10%
Monounsaturated fat 3.062g 6.5g 9%
Carbs 45.89g 68.41g 8%
Vitamin B3 4.858mg 3.8mg 7%
Zinc 1.92mg 1.27mg 6%
Vitamin E 0.9mg 6%
Vitamin B6 0.312mg 0.38mg 5%
Calories 310kcal 412kcal 5%
Sodium 512mg 398mg 5%
Potassium 262mg 95mg 5%
Fats 9.76g 13.3g 5%
Vitamin K 4.5µg 4%
Choline 20mg 4%
Vitamin B2 0.289mg 0.33mg 3%
Net carbs 36.09g 67.31g N/A
Sugar 2.44g 30.9g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
5% 13% 68% 13%
Protein: 4.6 g
Fats: 13.3 g
Carbs: 68.41 g
Water: 12.5 g
Other: 1.19 g
Contains more ProteinProtein +112.2%
Contains more WaterWater +141.2%
Contains more OtherOther +273.1%
Contains more FatsFats +36.3%
Contains more CarbsCarbs +49.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
15% 49% 36%
Saturated fat: Sat. Fat 2.02 g
Monounsaturated fat: Mono. Fat 6.5 g
Polyunsaturated fat: Poly. Fat 4.81 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +112.3%
Contains more Poly. FatPolyunsaturated fat +384.9%

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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/174081/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.