Tortilla vs. Chicken Breast
Nutrition comparison of Tortilla and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and chicken breast:
- Both chicken breast and tortilla are high in calories.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than tortilla.
- Tortilla is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and tortilla are high in calories. Tortilla has 32% more calories than chicken breast - chicken breast has 165 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Chicken Breast | |
|---|---|---|
| Protein | 10% | 79% |
| Carbohydrates | 79% | ~ |
| Fat | 11% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and chicken breast has less carbohydrates than tortilla - tortilla has 44.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Tortilla is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - tortilla has 6.3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Tortilla and chicken breast contain similar amounts of sugar - tortilla has 0.88g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 444% more protein than tortilla - chicken breast has 31g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Chicken breast and tortilla contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
cholesterol
Tortilla has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and tortilla does not contain significant amounts.
Vitamins
Vitamin A
Chicken breast has more Vitamin A than tortilla - chicken breast has 6ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than tortilla - chicken breast has 5iu of Vitamin D per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Chicken breast and tortilla contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Chicken breast and tortilla contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both tortilla and chicken breast contain significant amounts of thiamin, riboflavin and folate.
| Tortilla | Chicken Breast | |
|---|---|---|
| Thiamin | 0.094 MG | 0.07 MG |
| Riboflavin | 0.065 MG | 0.114 MG |
| Niacin | 1.498 MG | 13.712 MG |
| Pantothenic acid | 0.109 MG | 0.965 MG |
| Vitamin B6 | 0.219 MG | 0.6 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 440% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Chicken breast and tortilla contain similar amounts of iron - chicken breast has 1mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Chicken breast is a great source of potassium and it has 38% more potassium than tortilla - chicken breast has 256mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than tortilla per 100 grams. Both tortilla and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Tortilla | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.034 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than chicken breast per 100 grams.
| Tortilla | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.385 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.385 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Tortilla g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or tortilla contain more calories in 100 grams?Both chicken breast and tortilla are high in calories. Tortilla has 30% more calories than chicken breast - chicken breast has 165 calories in 100g and tortilla has 218 calories.
Is chicken breast or tortilla better for protein?
Chicken breast is a fantastic source of protein and it has 440% more protein than tortilla - chicken breast has 31g of protein per 100 grams and tortilla has 5.7g of protein.
Does tortilla or chicken breast have more carbohydrates?
By weight, tortilla is high in carbohydrates and chicken breast has fewer carbohydrates than tortilla - tortilla has 44.6g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 440% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and tortilla has 81mg of calcium.