Tortilla vs. Whole Wheat Bread
Nutrition comparison of Tortilla and Whole Wheat Bread
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 bread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and whole wheat bread:
- Both whole wheat bread and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
- Tortilla has 6.2 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, niacin, pantothenic acid and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and tortilla are high in calories. Whole wheat bread has 22% more calories than tortilla - whole wheat bread has 265 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and similar to whole wheat bread for fat. Tortilla has a macronutrient ratio of 10:79:12 and for whole wheat bread, 20:66:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Whole Wheat Bread | |
|---|---|---|
| Protein | 10% | 20% |
| Carbohydrates | 79% | 66% |
| Fat | 12% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and tortilla are high in carbohydrates. Whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both whole wheat bread and tortilla are high in dietary fiber. Whole wheat bread has 17% more dietary fiber than tortilla - whole wheat bread has 7.4g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla has 6.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 134% more protein than tortilla - whole wheat bread has 13.4g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both whole wheat bread and tortilla are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and tortilla contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Tortilla and whole wheat bread contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and tortilla contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Whole wheat bread and tortilla contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Whole wheat bread has more thiamin, niacin, pantothenic acid and folate. Both tortilla and whole wheat bread contain significant amounts of riboflavin and Vitamin B6.
| Tortilla | Whole Wheat Bread | |
|---|---|---|
| Thiamin | 0.094 MG | 0.279 MG |
| Riboflavin | 0.065 MG | 0.131 MG |
| Niacin | 1.498 MG | 4.042 MG |
| Pantothenic acid | 0.109 MG | 0.336 MG |
| Vitamin B6 | 0.219 MG | 0.263 MG |
| Folate | 5 UG | 75 UG |
Minerals
calcium
Both whole wheat bread and tortilla are high in calcium. Whole wheat bread has 27% more calcium than tortilla - whole wheat bread has 103mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 103% more iron than tortilla - whole wheat bread has 2.5mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 24% more potassium than tortilla - whole wheat bread has 230mg 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 bread contain small amounts of beta-carotene.
| Tortilla | Whole Wheat Bread | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 3 UG | 94 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Whole Wheat Bread | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.205 G |
| Total | 0.034 G | 0.205 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and whole wheat bread contain significant amounts of linoleic acid.
| Tortilla | Whole Wheat Bread | |
|---|---|---|
| linoleic acid | 1.385 G | 1.667 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.385 G | 1.669 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 Whole Wheat Bread .
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) .
Tortilla g
()
|
Daily Values (%) |
Whole Wheat Bread 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| 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 % | |
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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% |
|
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% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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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% |
|
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| 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 whole wheat bread or tortilla contain more calories in 100 grams?Both whole wheat bread and tortilla are high in calories. Whole wheat bread has 20% more calories than tortilla - whole wheat bread has 265 calories in 100g and tortilla has 218 calories.
Does whole wheat bread or tortilla have more carbohydrates?
By weight, both whole wheat bread and tortilla are high in carbohydrates. whole wheat bread is very similar to whole wheat bread for carbohydrates - whole wheat bread has 43.3g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does whole wheat bread or tortilla contain more calcium?
Both whole wheat bread and tortilla are high in calcium. Whole wheat bread has 30% more calcium than tortilla - whole wheat bread has 103mg of calcium in 100 grams and tortilla has 81mg of calcium.