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  6. Tortilla vs. Watercress

Tortilla vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Tortilla and Watercress

  • Tortilla has more Iron, Selenium, Vitamin B3, Vitamin B1, Folate, Phosphorus, and Fiber, however, Watercress has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Watercress is 208% higher.
  • Watercress has 21 times less Vitamin B3 than Tortilla. Tortilla has 4.125mg of Vitamin B3, while Watercress has 0.2mg.
  • Watercress is lower in Sodium.

Food types used in this article are Tortilla, includes plain and from mutton sandwich (Navajo) and Watercress, raw.

Infographic

Tortilla vs Watercress 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.
Tortilla
Tortilla
6
:
4
Watercress
Watercress
Contains more Iron +1805%
Contains more Phosphorus +143.3%
Contains more Zinc +190.9%
Contains more Copper +32.5%
Contains more Selenium +1744.4%
Contains more Calcium +71.4%
Contains more Magnesium +10.5%
Contains more Potassium +214.3%
Contains less Sodium -91.5%
Equal in Manganese - 0.244
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +1805%
Contains more Phosphorus +143.3%
Contains more Zinc +190.9%
Contains more Copper +32.5%
Contains more Selenium +1744.4%
Contains more Calcium +71.4%
Contains more Magnesium +10.5%
Contains more Potassium +214.3%
Contains less Sodium -91.5%
Equal in Manganese - 0.244

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.
Tortilla
Tortilla
3
:
9
Watercress
Watercress
Contains more Vitamin B1 +311.1%
Contains more Vitamin B3 +1962.5%
Contains more Folate +988.9%
Contains more Vitamin E +426.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +115%
Contains more Vitamin K +62400%
Equal in Vitamin B2 - 0.12
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +311.1%
Contains more Vitamin B3 +1962.5%
Contains more Folate +988.9%
Contains more Vitamin E +426.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +82.4%
Contains more Vitamin B6 +115%
Contains more Vitamin K +62400%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tortilla
Tortilla
4
:
1
Watercress
Watercress
Contains more Protein +216.5%
Contains more Fats +850%
Contains more Carbs +3771.3%
Contains more Other +55.8%
Contains more Water +138%
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +216.5%
Contains more Fats +850%
Contains more Carbs +3771.3%
Contains more Other +55.8%
Contains more Water +138%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tortilla
Tortilla
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +2212.5%
Contains more Polyunsaturated fat +1017.1%
Contains less Saturated Fat -90.9%
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +2212.5%
Contains more Polyunsaturated fat +1017.1%
Contains less Saturated Fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Watercress Opinion
Net carbs 47.54g 0.79g Tortilla
Protein 7.28g 2.3g Tortilla
Fats 0.95g 0.1g Tortilla
Carbs 49.94g 1.29g Tortilla
Calories 237kcal 11kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g 0.2g Watercress
Fiber 2.4g 0.5g Tortilla
Calcium 70mg 120mg Watercress
Iron 3.81mg 0.2mg Tortilla
Magnesium 19mg 21mg Watercress
Phosphorus 146mg 60mg Tortilla
Potassium 105mg 330mg Watercress
Sodium 482mg 41mg Watercress
Zinc 0.32mg 0.11mg Tortilla
Copper 0.102mg 0.077mg Tortilla
Manganese 0.268mg 0.244mg Tortilla
Selenium 16.6µg 0.9µg Tortilla
Vitamin A 3191IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 0.19mg 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.37mg 0.09mg Tortilla
Vitamin B2 0.114mg 0.12mg Watercress
Vitamin B3 4.125mg 0.2mg Tortilla
Vitamin B5 0.17mg 0.31mg Watercress
Vitamin B6 0.06mg 0.129mg Watercress
Folate 98µg 9µg Tortilla
Vitamin K 0.4µg 250µg Watercress
Tryptophan 0.06mg 0.03mg Tortilla
Threonine 0.182mg 0.133mg Tortilla
Isoleucine 0.286mg 0.093mg Tortilla
Leucine 0.53mg 0.166mg Tortilla
Lysine 0.157mg 0.134mg Tortilla
Methionine 0.122mg 0.02mg Tortilla
Phenylalanine 0.375mg 0.114mg Tortilla
Valine 0.326mg 0.137mg Tortilla
Histidine 0.165mg 0.04mg Tortilla
Saturated Fat 0.296g 0.027g Watercress
Monounsaturated Fat 0.185g 0.008g Tortilla
Polyunsaturated fat 0.391g 0.035g Tortilla
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Tortilla
91%
Watercress
Minerals Daily Need Coverage Score
48%
Tortilla
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.55g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 441mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.269g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/168041/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.