Tortilla vs. Granola
Nutrition comparison of Tortilla and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and granola:
- Both granola and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
- Granola has more thiamin, riboflavin, pantothenic acid and folate.
- Granola is an excellent source of Vitamin E, iron, potassium and protein.
- Tortilla has signficantly less saturated fat than granola.
- Tortilla has signficantly less sugar than granola.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and tortilla are high in calories. Granola has 124% more calories than tortilla - granola has 489 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much heavier in carbs, much lighter in fat and similar to granola for protein. Tortilla has a macronutrient ratio of 10:79:11 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Granola | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 79% | 44% |
| Fat | 11% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both granola and tortilla are high in carbohydrates. Granola has 21% more carbohydrates than tortilla - granola has 53.9g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both granola and tortilla are high in dietary fiber. Granola has 41% more dietary fiber than tortilla - granola has 8.9g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 140% more protein than tortilla - granola has 13.7g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Tortilla has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
trans fat
Both granola and tortilla are low in trans fat - granola has 0.02g of trans fat per 100 grams and tortilla does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than tortilla - granola has 1.2mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Granola and tortilla contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 38 times more Vitamin E than tortilla - granola has 11.1mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than tortilla - granola has 5.3ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, pantothenic acid and folate. Both tortilla and granola contain significant amounts of niacin and Vitamin B6.
| Tortilla | Granola | |
|---|---|---|
| Thiamin | 0.094 MG | 0.548 MG |
| Riboflavin | 0.065 MG | 0.354 MG |
| Niacin | 1.498 MG | 2.739 MG |
| Pantothenic acid | 0.109 MG | 0.752 MG |
| Vitamin B6 | 0.219 MG | 0.37 MG |
| Folate | 5 UG | 84 UG |
Minerals
calcium
Both granola and tortilla are high in calcium. Granola is very similar to granola for calcium - granola has 76mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Granola is an excellent source of iron and it has 221% more iron than tortilla - granola has 4mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Granola is an excellent source of potassium and it has 190% more potassium than tortilla - granola has 539mg 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 granola contain small amounts of beta-carotene.
| Tortilla | Granola | |
|---|---|---|
| beta-carotene | 1 UG | 11 UG |
| lutein + zeaxanthin | 3 UG | 137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Granola | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.611 G |
| EPA | ~ | 0.002 G |
| Total | 0.034 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than tortilla per 100 grams.
| Tortilla | Granola | |
|---|---|---|
| linoleic acid | 1.385 G | 7.194 G |
| other omega 6 | ~ | 0.053 G |
| Total | 1.385 G | 7.247 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 (%) |
Granola 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 granola or tortilla contain more calories in 100 grams?Both granola and tortilla are high in calories. Granola has 120% more calories than tortilla - granola has 489 calories in 100g and tortilla has 218 calories.
Does granola or tortilla have more carbohydrates?
By weight, both granola and tortilla are high in carbohydrates. granola has 20% more carbohydrates than tortilla - granola has 53.9g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does granola or tortilla contain more calcium?
Both granola and tortilla are high in calcium. Granola is very similar to granola for calcium - granola has 76mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does granola or tortilla contain more iron?
Granola is an abundant source of iron and it has 220% more iron than tortilla - granola has 4mg of iron in 100 grams and tortilla has 1.2mg of iron.
Does granola or tortilla contain more potassium?
Granola is a rich source of potassium and it has 190% more potassium than tortilla - granola has 539mg of potassium in 100 grams and tortilla has 186mg of potassium.