Tortilla vs. Egg White
Nutrition comparison of Tortilla and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and egg white:
- Egg white is a great source of protein.
- Tortilla has more thiamin, niacin and Vitamin B6, however, egg white contains more riboflavin and Vitamin B12.
- Tortilla is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and egg white has 76% less calories than tortilla - egg white has 52 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Egg White | |
|---|---|---|
| Protein | 10% | 89% |
| Carbohydrates | 79% | 5% |
| Fat | 11% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and egg white has 98% less carbohydrates than tortilla - egg white has 0.73g 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 more dietary fiber than egg white - tortilla has 6.3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and tortilla contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Egg white is a great source of protein and it has 91% more protein than tortilla - egg white has 10.9g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both tortilla and egg white are low in saturated fat - tortilla has 0.45g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Tortilla and egg white contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Tortilla and egg white contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Tortilla has more thiamin, niacin and Vitamin B6, however, egg white contains more riboflavin and Vitamin B12. Both tortilla and egg white contain significant amounts of pantothenic acid and folate.
| Tortilla | Egg White | |
|---|---|---|
| Thiamin | 0.094 MG | 0.004 MG |
| Riboflavin | 0.065 MG | 0.439 MG |
| Niacin | 1.498 MG | 0.105 MG |
| Pantothenic acid | 0.109 MG | 0.19 MG |
| Vitamin B6 | 0.219 MG | 0.005 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 10 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 14 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Egg white and tortilla contain similar amounts of potassium - egg white has 163mg of potassium per 100 grams and tortilla has 186mg of potassium.
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.
Tortilla g
()
|
Daily Values (%) |
Egg White 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 egg white or tortilla contain more calories in 100 grams?Tortilla is high in calories and egg white has 80% less calories than tortilla - egg white has 52 calories in 100g and tortilla has 218 calories.
Is egg white or tortilla better for protein?
Egg white is a great source of protein and it has 90% more protein than tortilla - egg white has 10.9g of protein per 100 grams and tortilla has 5.7g of protein.
Does egg white or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and egg white has 100% fewer carbohydrates than tortilla - egg white has 0.73g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does egg white or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 10 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and tortilla has 81mg of calcium.