Tortilla vs. Spinach — In-Depth Nutrition Comparison
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Summary of differences between tortillas and spinach
- Tortillas have more selenium, vitamin B1, phosphorus, fiber, and vitamin B3; however, spinach is higher in vitamin K, vitamin A, and iron.
- Spinach covers your daily need for vitamin K 408% more than tortillas.
- Tortillas have 113 times more Saturated Fat than spinach. While tortillas have 4.878g of Saturated Fat, spinach has only 0.043g.
- Spinach has less saturated Fat.
- The glycemic index of tortillas is higher.
These are the specific foods used in this comparison Tortillas, ready-to-bake or -fry, whole wheat and Spinach, cooked, boiled, drained, without salt.
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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.
| Contains more CalciumCalcium | +79.4% |
| Contains more CopperCopper | +52.9% |
| Contains more ZincZinc | +152.6% |
| Contains more PhosphorusPhosphorus | +517.9% |
| Contains more SeleniumSelenium | +2366.7% |
| Contains more PotassiumPotassium | +77.9% |
| Contains more IronIron | +35.7% |
| Contains less SodiumSodium | -86.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +766.3% |
| Contains more Vitamin B2Vitamin B2 | +22.5% |
| Contains more Vitamin B3Vitamin B3 | +891.4% |
| Contains more Vitamin B6Vitamin B6 | +28.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +209520% |
| Contains more Vitamin EVitamin E | +131.1% |
| Contains more Vitamin KVitamin K | +10868.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +228.6% |
| Contains more FatsFats | +3653.8% |
| Contains more CarbsCarbs | +1123.7% |
| Contains more OtherOther | +145.3% |
| Contains more WaterWater | +202.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +50933.3% |
| Contains more Poly. FatPolyunsaturated fat | +810.1% |
| Contains less Sat. FatSaturated Fat | -99.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 310kcal | 23kcal |
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| Protein | 9.76g | 2.97g |
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| Fats | 9.76g | 0.26g |
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| Vitamin C | 0mg | 9.8mg |
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| Net carbs | 36.09g | 1.35g |
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| Carbs | 45.89g | 3.75g |
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| Magnesium | 85mg | 87mg |
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| Calcium | 244mg | 136mg |
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| Potassium | 262mg | 466mg |
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| Iron | 2.63mg | 3.57mg |
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| Sugar | 2.44g | 0.43g |
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| Fiber | 9.8g | 2.4g |
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| Copper | 0.266mg | 0.174mg |
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| Zinc | 1.92mg | 0.76mg |
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| Phosphorus | 346mg | 56mg |
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| Sodium | 512mg | 70mg |
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| Vitamin A | 5IU | 10481IU |
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| Vitamin A | 0µg | 524µg |
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| Vitamin E | 0.9mg | 2.08mg |
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| Manganese | 0.935mg |
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| Selenium | 37µg | 1.5µg |
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| Vitamin B1 | 0.823mg | 0.095mg |
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| Vitamin B2 | 0.289mg | 0.236mg |
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| Vitamin B3 | 4.858mg | 0.49mg |
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| Vitamin B5 | 0.145mg |
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| Vitamin B6 | 0.312mg | 0.242mg |
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| Vitamin K | 4.5µg | 493.6µg |
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| Folate | 138µg | 146µg |
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| Choline | 20mg | 19.7mg |
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| Saturated Fat | 4.878g | 0.043g |
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| Monounsaturated Fat | 3.062g | 0.006g |
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| Polyunsaturated fat | 0.992g | 0.109g |
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| Tryptophan | 0.129mg | 0.04mg |
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| Threonine | 0.312mg | 0.127mg |
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| Isoleucine | 0.353mg | 0.152mg |
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| Leucine | 0.671mg | 0.231mg |
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| Lysine | 0.37mg | 0.182mg |
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| Methionine | 0.163mg | 0.055mg |
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| Phenylalanine | 0.488mg | 0.134mg |
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| Valine | 0.444mg | 0.168mg |
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| Histidine | 0.255mg | 0.066mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
170%
Minerals Daily Need Coverage Score
81%
52%
Comparison summary
Which food is cheaper?
Tortilla is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 442mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 4.835g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.