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.
- 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 | +∞% |
| Contains more Vitamin EVitamin E | +131.1% |
| Contains more Vitamin KVitamin K | +10868.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.5µg | 493.6µg | 408% |
| Selenium | 37µg | 1.5µg | 65% |
| Vitamin B1 | 0.823mg | 0.095mg | 61% |
| Vitamin A | 0µg | 524µg | 58% |
| Phosphorus | 346mg | 56mg | 41% |
| Manganese | 0.935mg | 41% | |
| Fiber | 9.8g | 2.4g | 30% |
| Vitamin B3 | 4.858mg | 0.49mg | 27% |
| Saturated fat | 4.878g | 0.043g | 22% |
| Sodium | 512mg | 70mg | 19% |
| Fats | 9.76g | 0.26g | 15% |
| Protein | 9.76g | 2.97g | 14% |
| Calories | 310kcal | 23kcal | 14% |
| Carbs | 45.89g | 3.75g | 14% |
| Iron | 2.63mg | 3.57mg | 12% |
| Zinc | 1.92mg | 0.76mg | 11% |
| Calcium | 244mg | 136mg | 11% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Copper | 0.266mg | 0.174mg | 10% |
| Vitamin E | 0.9mg | 2.08mg | 8% |
| Monounsaturated fat | 3.062g | 0.006g | 8% |
| Polyunsaturated fat | 0.992g | 0.109g | 6% |
| Potassium | 262mg | 466mg | 6% |
| Vitamin B6 | 0.312mg | 0.242mg | 5% |
| Vitamin B2 | 0.289mg | 0.236mg | 4% |
| Vitamin B5 | 0.145mg | 3% | |
| Folate | 138µg | 146µg | 2% |
| Net carbs | 36.09g | 1.35g | N/A |
| Magnesium | 85mg | 87mg | 0% |
| Sugar | 2.44g | 0.43g | N/A |
| Choline | 20mg | 19.7mg | 0% |
| Tryptophan | 0.129mg | 0.04mg | 0% |
| Threonine | 0.312mg | 0.127mg | 0% |
| Isoleucine | 0.353mg | 0.152mg | 0% |
| Leucine | 0.671mg | 0.231mg | 0% |
| Lysine | 0.37mg | 0.182mg | 0% |
| Methionine | 0.163mg | 0.055mg | 0% |
| Phenylalanine | 0.488mg | 0.134mg | 0% |
| Valine | 0.444mg | 0.168mg | 0% |
| Histidine | 0.255mg | 0.066mg | 0% |
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% |
