Tortilla vs. Brown Rice
Nutrition comparison of Tortilla and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and brown rice:
- Both brown rice and tortilla are high in calories.
- Brown rice has more pantothenic acid.
- Tortilla is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and tortilla are high in calories. Tortilla has 77% more calories than brown rice - brown rice has 123 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in carbs, heavier in fat and similar to brown rice for protein. Tortilla has a macronutrient ratio of 10:79:11 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Brown Rice | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 79% | 84% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and brown rice has 43% less carbohydrates than tortilla - brown rice has 25.6g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Tortilla is an excellent source of dietary fiber and it has 294% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Brown rice and tortilla contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 108% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both brown rice and tortilla are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and brown rice contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and tortilla contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Brown rice and tortilla contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Brown rice has more pantothenic acid. Both tortilla and brown rice contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Tortilla | Brown Rice | |
|---|---|---|
| Thiamin | 0.094 MG | 0.178 MG |
| Riboflavin | 0.065 MG | 0.069 MG |
| Niacin | 1.498 MG | 2.561 MG |
| Pantothenic acid | 0.109 MG | 0.38 MG |
| Vitamin B6 | 0.219 MG | 0.123 MG |
| Folate | 5 UG | 9 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 26 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 120% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Tortilla has 116% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tortilla has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Tortilla | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.011 G |
| Total | 0.034 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than brown rice per 100 grams.
| Tortilla | Brown Rice | |
|---|---|---|
| linoleic acid | 1.385 G | 0.355 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.385 G | 0.359 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Tortilla g
()
|
Daily Values (%) |
Cooked Brown Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or tortilla contain more calories in 100 grams?Both brown rice and tortilla are high in calories. Tortilla has 80% more calories than brown rice - brown rice has 123 calories in 100g and tortilla has 218 calories.
Does brown rice or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and brown rice has 40% fewer carbohydrates than tortilla - brown rice has 25.6g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does brown rice or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 26 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and tortilla has 81mg of calcium.