Tortilla vs. Whole Wheat Flour
Nutrition comparison of Tortilla and Whole Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and whole wheat flour:
- Both whole wheat flour and tortilla are high in calories, carbohydrates and dietary fiber.
- Tortilla is an excellent source of calcium.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron and potassium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and tortilla are high in calories. Whole wheat flour has 52% more calories than tortilla - whole wheat flour has 332 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in carbs, heavier in fat and similar to whole wheat flour for protein. Tortilla has a macronutrient ratio of 10:79:12 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Whole Wheat Flour | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 79% | 84% |
| Fat | 12% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and tortilla are high in carbohydrates. Whole wheat flour has 67% more carbohydrates than tortilla - whole wheat flour has 74.5g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both whole wheat flour and tortilla are high in dietary fiber. Whole wheat flour has 108% more dietary fiber than tortilla - whole wheat flour has 13.1g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Whole wheat flour and tortilla contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 69% more protein than tortilla - whole wheat flour has 9.6g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both whole wheat flour and tortilla are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and whole wheat flour contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and tortilla contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Whole wheat flour and tortilla contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both tortilla and whole wheat flour contain significant amounts of Vitamin B6.
| Tortilla | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.094 MG | 0.297 MG |
| Riboflavin | 0.065 MG | 0.188 MG |
| Niacin | 1.498 MG | 5.347 MG |
| Pantothenic acid | 0.109 MG | 1.011 MG |
| Vitamin B6 | 0.219 MG | 0.191 MG |
| Folate | 5 UG | 28 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 145% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 202% more iron than tortilla - whole wheat flour has 3.7mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 112% more potassium than tortilla - whole wheat flour has 394mg 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 whole wheat flour contain small amounts of beta-carotene.
| Tortilla | Whole Wheat Flour | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 3 UG | 220 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tortilla or Whole Wheat Flour .
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Tortilla g
()
|
Daily Values (%) |
Whole Wheat Flour 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 % |
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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 whole wheat flour or tortilla contain more calories in 100 grams?Both whole wheat flour and tortilla are high in calories. Whole wheat flour has 50% more calories than tortilla - whole wheat flour has 332 calories in 100g and tortilla has 218 calories.
Does whole wheat flour or tortilla have more carbohydrates?
By weight, both whole wheat flour and tortilla are high in carbohydrates. whole wheat flour has 70% more carbohydrates than tortilla - whole wheat flour has 74.5g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does whole wheat flour or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 150% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does whole wheat flour or tortilla contain more iron?
Whole wheat flour is an abundant source of iron and it has 200% more iron than tortilla - whole wheat flour has 3.7mg of iron in 100 grams and tortilla has 1.2mg of iron.
Does whole wheat flour or tortilla contain more potassium?
Whole wheat flour is a rich source of potassium and it has 110% more potassium than tortilla - whole wheat flour has 394mg of potassium in 100 grams and tortilla has 186mg of potassium.