Tortilla vs. Walnut
Nutrition comparison of Tortilla and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and walnut:
- Both walnut and tortilla are high in calcium, calories and dietary fiber.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of potassium and protein.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and tortilla are high in calories. Walnut has 200% more calories than tortilla - walnut has 654 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 walnut for protein. Tortilla has a macronutrient ratio of 10:79:11 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Walnut | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 79% | 8% |
| Fat | 11% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and walnut has 69% less carbohydrates than tortilla - walnut has 13.7g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both walnut and tortilla are high in dietary fiber. Walnut has a little more dietary fiber (6%) than tortilla by weight - walnut has 6.7g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Walnut and tortilla contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 167% more protein than tortilla - walnut has 15.2g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and tortilla has 93% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than tortilla - walnut has 1.3mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Walnut and tortilla contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Walnut and tortilla contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Walnut and tortilla contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both tortilla and walnut contain significant amounts of niacin.
| Tortilla | Walnut | |
|---|---|---|
| Thiamin | 0.094 MG | 0.341 MG |
| Riboflavin | 0.065 MG | 0.15 MG |
| Niacin | 1.498 MG | 1.125 MG |
| Pantothenic acid | 0.109 MG | 0.57 MG |
| Vitamin B6 | 0.219 MG | 0.537 MG |
| Folate | 5 UG | 98 UG |
Minerals
calcium
Both walnut and tortilla are high in calcium. Walnut has 21% more calcium than tortilla - walnut has 98mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Walnut is a great source of iron and it has 137% more iron than tortilla - walnut has 2.9mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Walnut is an excellent source of potassium and it has 137% more potassium than tortilla - walnut has 441mg 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 walnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Tortilla | Walnut | |
|---|---|---|
| beta-carotene | 1 UG | 12 UG |
| lutein + zeaxanthin | 3 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 9.08 G |
| Total | 0.034 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than tortilla per 100 grams.
| Tortilla | Walnut | |
|---|---|---|
| linoleic acid | 1.385 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.385 G | 38.156 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 (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 walnut or tortilla contain more calories in 100 grams?Both walnut and tortilla are high in calories. Walnut has 200% more calories than tortilla - walnut has 654 calories in 100g and tortilla has 218 calories.
Does walnut or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and walnut has 70% fewer carbohydrates than tortilla - walnut has 13.7g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does walnut or tortilla contain more calcium?
Both walnut and tortilla are high in calcium. Walnut has 20% more calcium than tortilla - walnut has 98mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does walnut or tortilla contain more potassium?
Walnut is a rich source of potassium and it has 140% more potassium than tortilla - walnut has 441mg of potassium in 100 grams and tortilla has 186mg of potassium.