Tortilla vs. White Rice
Nutrition comparison of Tortilla and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and white rice:
- Both white rice and tortilla are high in calories.
- Tortilla has more riboflavin and Vitamin B6, however, white rice contains more pantothenic acid and folate.
- Tortilla has signficantly more potassium than white rice.
- Tortilla is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and tortilla are high in calories. Tortilla has 68% more calories than white rice - white rice has 130 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in carbs, heavier in fat and similar to white rice for protein. Tortilla has a macronutrient ratio of 10:79:12 and for white rice, 8:91:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | White Rice | |
|---|---|---|
| Protein | 10% | 8% |
| Carbohydrates | 79% | 91% |
| Fat | 12% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and white rice has 36% less carbohydrates than tortilla - white rice has 28.6g 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 20 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla and white rice contain similar amounts of sugar - tortilla has 0.88g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Tortilla has 139% more protein than white rice - white rice has 2.4g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both white rice and tortilla are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and white rice contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Tortilla and white rice contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Tortilla has more riboflavin and Vitamin B6, however, white rice contains more pantothenic acid and folate. Both tortilla and white rice contain significant amounts of thiamin and niacin.
| Tortilla | White Rice | |
|---|---|---|
| Thiamin | 0.094 MG | 0.167 MG |
| Riboflavin | 0.065 MG | 0.016 MG |
| Niacin | 1.498 MG | 1.835 MG |
| Pantothenic acid | 0.109 MG | 0.411 MG |
| Vitamin B6 | 0.219 MG | 0.05 MG |
| Folate | 5 UG | 58 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 26 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
White rice and tortilla contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Tortilla has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tortilla has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Tortilla | White Rice | |
|---|---|---|
| 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 white rice per 100 grams.
| Tortilla | White Rice | |
|---|---|---|
| linoleic acid | 1.385 G | 0.046 G |
| Total | 1.385 G | 0.046 G |
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 White Rice .
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Tortilla g
()
|
Daily Values (%) |
Cooked White Rice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or tortilla contain more calories in 100 grams?Both white rice and tortilla are high in calories. Tortilla has 70% more calories than white rice - white rice has 130 calories in 100g and tortilla has 218 calories.
Does white rice or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and white rice has 40% fewer carbohydrates than tortilla - white rice has 28.6g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does white rice or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 26 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and tortilla has 81mg of calcium.