Tortilla vs. White Bread
Nutrition comparison of Tortilla and White Bread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
white bread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and white bread:
- Both white bread and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
- Tortilla has 4.6 times less sugar than white bread.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, tortilla contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and White Bread (Bread, white wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and tortilla are high in calories. White bread has a little more calories (9%) than tortilla by weight - white bread has 238 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and similar to white bread for fat. Tortilla has a macronutrient ratio of 10:79:11 and for white bread, 18:74:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | White Bread | |
|---|---|---|
| Protein | 10% | 18% |
| Carbohydrates | 79% | 74% |
| Fat | 11% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and tortilla are high in carbohydrates. White bread is very similar to white bread for carbohydrates - white bread has 43.9g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both white bread and tortilla are high in dietary fiber. White bread has 46% more dietary fiber than tortilla - white bread has 9.2g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla has 4.6 times less sugar than white bread - white bread has 5g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
White bread is a great source of protein and it has 87% more protein than tortilla - white bread has 10.7g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both white bread and tortilla are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
trans fat
Both white bread and tortilla are low in trans fat - white bread has 0.03g of trans fat per 100 grams and tortilla does not contain significant amounts.
Vitamins
Vitamin A
Tortilla and white bread contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and tortilla contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than tortilla - white bread has 7.7ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, tortilla contains more Vitamin B6.
| Tortilla | White Bread | |
|---|---|---|
| Thiamin | 0.094 MG | 0.51 MG |
| Riboflavin | 0.065 MG | 0.255 MG |
| Niacin | 1.498 MG | 4.455 MG |
| Pantothenic acid | 0.109 MG | 0.455 MG |
| Vitamin B6 | 0.219 MG | 0.08 MG |
| Folate | 5 UG | 127 UG |
Minerals
calcium
Both white bread and tortilla are high in calcium. White bread has 744% more calcium than tortilla - white bread has 684mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
White bread is an excellent source of iron and it has 298% more iron than tortilla - white bread has 4.9mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Tortilla has 46% more potassium than white bread - white bread has 127mg 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 white bread contain small amounts of beta-carotene.
| Tortilla | White Bread | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 3 UG | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | White Bread | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.083 G |
| EPA | ~ | 0.003 G |
| Total | 0.034 G | 0.086 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and white bread contain significant amounts of linoleic acid.
| Tortilla | White Bread | |
|---|---|---|
| linoleic acid | 1.385 G | 0.879 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.385 G | 0.881 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 White Bread (Bread, white wheat) .
Tortilla g
()
|
Daily Values (%) |
White Bread 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 white bread or tortilla contain more calories in 100 grams?Both white bread and tortilla are high in calories. White bread has a little more calories ( 10%) than tortilla by weight - white bread has 238 calories in 100g and tortilla has 218 calories.
Does white bread or tortilla have more carbohydrates?
By weight, both white bread and tortilla are high in carbohydrates. white bread is very similar to white bread for carbohydrates - white bread has 43.9g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does white bread or tortilla contain more calcium?
Both white bread and tortilla are high in calcium. White bread has 740% more calcium than tortilla - white bread has 684mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does white bread or tortilla contain more iron?
White bread is an abundant source of iron and it has 300% more iron than tortilla - white bread has 4.9mg of iron in 100 grams and tortilla has 1.2mg of iron.