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.

Tortilla

Spinach

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%

~equal in Magnesium ~87mg

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

Spinach

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~146µg

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%
Calories	310kcal	23kcal	14%
Protein	9.76g	2.97g	14%
Carbs	45.89g	3.75g	14%
Iron	2.63mg	3.57mg	12%
Vitamin C	0mg	9.8mg	11%
Calcium	244mg	136mg	11%
Zinc	1.92mg	0.76mg	11%
Copper	0.266mg	0.174mg	10%
Vitamin E	0.9mg	2.08mg	8%
Monounsaturated fat	3.062g	0.006g	8%
Potassium	262mg	466mg	6%
Polyunsaturated fat	0.992g	0.109g	6%
Vitamin B6	0.312mg	0.242mg	5%
Vitamin B2	0.289mg	0.236mg	4%
Vitamin B5		0.145mg	3%
Folate	138µg	146µg	2%
Protein per 100 calories	3.1g	13g	N/A
Calories per 10 g protein	318kcal	77kcal	N/A
Weight per 100 calories	32g	435g	N/A
Unsaturated / Saturated Fat ratio	0.83	2.7	N/A
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%