Tortilla vs. Russet Potato
Nutrition comparison of Tortilla and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and russet potato:
- Russet potato has more pantothenic acid and folate.
- Russet potato is an excellent source of potassium.
- Tortilla is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and russet potato has 64% less calories than tortilla - russet potato has 79 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in carbs, heavier in fat and similar to russet potato for protein. Tortilla has a macronutrient ratio of 10:79:11 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Russet Potato | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 79% | 89% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and russet potato has 60% less carbohydrates than tortilla - russet potato has 18.1g 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 385% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Russet potato and tortilla contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 166% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both russet potato and tortilla are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than tortilla - russet potato has 5.7mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Tortilla and russet potato contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and tortilla contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Russet potato and tortilla contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Russet potato has more pantothenic acid and folate. Both tortilla and russet potato contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Tortilla | Russet Potato | |
|---|---|---|
| Thiamin | 0.094 MG | 0.082 MG |
| Riboflavin | 0.065 MG | 0.033 MG |
| Niacin | 1.498 MG | 1.035 MG |
| Pantothenic acid | 0.109 MG | 0.301 MG |
| Vitamin B6 | 0.219 MG | 0.345 MG |
| Folate | 5 UG | 14 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 523% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Russet potato and tortilla contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 124% more potassium than tortilla - russet potato has 417mg 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 russet potato contain small amounts of lutein + zeaxanthin.
| Tortilla | Russet Potato | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 3 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tortilla has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Tortilla | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.01 G |
| Total | 0.034 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than russet potato per 100 grams.
| Tortilla | Russet Potato | |
|---|---|---|
| linoleic acid | 1.385 G | 0.032 G |
| Total | 1.385 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Tortilla g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or tortilla contain more calories in 100 grams?Tortilla is high in calories and russet potato has 60% less calories than tortilla - russet potato has 79 calories in 100g and tortilla has 218 calories.
Does russet potato or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and russet potato has 60% fewer carbohydrates than tortilla - russet potato has 18.1g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does russet potato or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 520% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does russet potato or tortilla contain more potassium?
Russet potato is a rich source of potassium and it has 120% more potassium than tortilla - russet potato has 417mg of potassium in 100 grams and tortilla has 186mg of potassium.