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  6. Tortilla vs. Flax seeds

Tortilla vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between Tortilla and Flax seeds

  • Tortilla has more Selenium, however, Flax seeds are higher in Copper, Magnesium, Fiber, Vitamin B1, Phosphorus, Iron, Zinc, and Potassium.
  • Flax seeds covers your daily Copper needs 106% more than Tortilla.
  • Flax seeds contain 17 times less Sodium than Tortilla. Tortilla contains 512mg of Sodium, while Flax seeds contain 30mg.

Food varieties used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Seeds, flaxseed.

Infographic

Tortilla vs Flax seeds 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +45.7%
Contains more MagnesiumMagnesium +361.2%
Contains more PotassiumPotassium +210.3%
Contains more IronIron +117.9%
Contains more CopperCopper +358.6%
Contains more ZincZinc +126%
Contains more PhosphorusPhosphorus +85.5%
Contains less SodiumSodium -94.1%
~equal in Calcium ~255mg

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% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.3%
Contains more Vitamin B2Vitamin B2 +79.5%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more FolateFolate +58.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +99.8%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more CholineCholine +293.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.3µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +58.9%
Contains more WaterWater +333.2%
Contains more OtherOther +19.7%
Contains more ProteinProtein +87.4%
Contains more FatsFats +332%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -24.9%
Contains more Mono. FatMonounsaturated Fat +145.8%
Contains more Poly. FatPolyunsaturated fat +2796.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Flax seeds Opinion
Calories 310kcal 534kcal Flax seeds
Protein 9.76g 18.29g Flax seeds
Fats 9.76g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 36.09g 1.58g Tortilla
Carbs 45.89g 28.88g Tortilla
Magnesium 85mg 392mg Flax seeds
Calcium 244mg 255mg Flax seeds
Potassium 262mg 813mg Flax seeds
Iron 2.63mg 5.73mg Flax seeds
Sugar 2.44g 1.55g Flax seeds
Fiber 9.8g 27.3g Flax seeds
Copper 0.266mg 1.22mg Flax seeds
Zinc 1.92mg 4.34mg Flax seeds
Phosphorus 346mg 642mg Flax seeds
Sodium 512mg 30mg Flax seeds
Vitamin A 5IU 0IU Tortilla
Vitamin E 0.9mg 0.31mg Tortilla
Manganese 2.482mg Flax seeds
Selenium 37µg 25.4µg Tortilla
Vitamin B1 0.823mg 1.644mg Flax seeds
Vitamin B2 0.289mg 0.161mg Tortilla
Vitamin B3 4.858mg 3.08mg Tortilla
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.312mg 0.473mg Flax seeds
Vitamin K 4.5µg 4.3µg Tortilla
Folate 138µg 87µg Tortilla
Choline 20mg 78.7mg Flax seeds
Saturated Fat 4.878g 3.663g Flax seeds
Monounsaturated Fat 3.062g 7.527g Flax seeds
Polyunsaturated fat 0.992g 28.73g Flax seeds
Tryptophan 0.129mg 0.297mg Flax seeds
Threonine 0.312mg 0.766mg Flax seeds
Isoleucine 0.353mg 0.896mg Flax seeds
Leucine 0.671mg 1.235mg Flax seeds
Lysine 0.37mg 0.862mg Flax seeds
Methionine 0.163mg 0.37mg Flax seeds
Phenylalanine 0.488mg 0.957mg Flax seeds
Valine 0.444mg 1.072mg Flax seeds
Histidine 0.255mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
45%
Tortilla
62%
Flax seeds
Minerals Daily Need Coverage Score
81%
Tortilla
191%
Flax seeds

Comparison summary

Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 52)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.89g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 1.215g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.