Tortilla vs. Lentils
Nutrition comparison of Tortilla and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and lentils:
- Both lentils and tortilla are high in calories and dietary fiber.
- Lentil has more pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron and potassium.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and tortilla are high in calories. Tortilla has 88% more calories than lentil - lentil has 116 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Lentils | |
|---|---|---|
| Protein | 10% | 30% |
| Carbohydrates | 79% | 67% |
| Fat | 11% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and lentil has 55% less carbohydrates than tortilla - lentil has 20.1g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both lentils and tortilla are high in dietary fiber. Lentil has 25% more dietary fiber than tortilla - lentil has 7.9g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Lentils and tortilla contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Lentil is a great source of protein and it has 58% more protein than tortilla - lentil has 9g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both lentils and tortilla are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than tortilla - lentil has 1.5mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Tortilla and lentils contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and tortilla contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Lentils and tortilla contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Lentil has more pantothenic acid and folate. Both tortilla and lentils contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Tortilla | Lentils | |
|---|---|---|
| Thiamin | 0.094 MG | 0.169 MG |
| Riboflavin | 0.065 MG | 0.073 MG |
| Niacin | 1.498 MG | 1.06 MG |
| Pantothenic acid | 0.109 MG | 0.638 MG |
| Vitamin B6 | 0.219 MG | 0.178 MG |
| Folate | 5 UG | 181 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 326% more calcium than lentil - lentil has 19mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Lentil is an excellent source of iron and it has 171% more iron than tortilla - lentil has 3.3mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Lentil is an excellent source of potassium and it has 98% more potassium than tortilla - lentil has 369mg of potassium per 100 grams and tortilla has 186mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both tortilla and lentils contain small amounts of beta-carotene.
| Tortilla | Lentils | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 3 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tortilla and lentils contain significant amounts of alpha linoleic acid (ALA).
| Tortilla | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.037 G |
| Total | 0.034 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than lentil per 100 grams.
| Tortilla | Lentils | |
|---|---|---|
| linoleic acid | 1.385 G | 0.137 G |
| Total | 1.385 G | 0.137 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.
Tortilla g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils or tortilla contain more calories in 100 grams?Both lentils and tortilla are high in calories. Tortilla has 90% more calories than lentil - lentil has 116 calories in 100g and tortilla has 218 calories.
Does lentils or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and lentil has 60% fewer carbohydrates than tortilla - lentil has 20.1g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does lentils or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 330% more calcium than lentil - lentil has 19mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does lentils or tortilla contain more iron?
Lentil is an abundant source of iron and it has 170% more iron than tortilla - lentil has 3.3mg of iron in 100 grams and tortilla has 1.2mg of iron.
Does lentils or tortilla contain more potassium?
Lentil is a rich source of potassium and it has 100% more potassium than tortilla - lentil has 369mg of potassium in 100 grams and tortilla has 186mg of potassium.