Tortilla vs. Greek Yogurt
Nutrition comparison of Tortilla and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and greek yogurt:
- Both greek yogurt and tortilla are high in calcium.
- Greek yogurt has signficantly more Vitamin A than tortilla.
- Greek yogurt is a great source of protein.
- Tortilla has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Tortilla is an excellent source of dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and greek yogurt has 67% less calories than tortilla - greek yogurt has 73 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 greek yogurt per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Greek Yogurt | |
|---|---|---|
| Protein | 10% | 55% |
| Carbohydrates | 79% | 22% |
| Fat | 11% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and greek yogurt has 91% less carbohydrates than tortilla - greek yogurt has 3.9g 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 greek yogurt - tortilla has 6.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and tortilla contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 75% more protein than tortilla - greek yogurt has 10g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Greek yogurt and tortilla contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
trans fat
Both greek yogurt and tortilla are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and tortilla does not contain significant amounts.
cholesterol
Tortilla has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and tortilla does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than tortilla - greek yogurt has 0.8mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than tortilla - greek yogurt has 90ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Greek yogurt and tortilla contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Greek yogurt and tortilla contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin, pantothenic acid, folate and Vitamin B12.
| Tortilla | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.094 MG | 0.044 MG |
| Riboflavin | 0.065 MG | 0.233 MG |
| Niacin | 1.498 MG | 0.197 MG |
| Pantothenic acid | 0.109 MG | 0.47 MG |
| Vitamin B6 | 0.219 MG | 0.055 MG |
| Folate | 5 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Both greek yogurt and tortilla are high in calcium. Greek yogurt has 42% more calcium than tortilla - greek yogurt has 115mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 29 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Tortilla has 32% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt contain small amounts of beta-carotene and lutein + zeaxanthin.
| Tortilla | Greek Yogurt | |
|---|---|---|
| beta-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 3 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tortilla has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Tortilla | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.007 G |
| Total | 0.034 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than greek yogurt per 100 grams.
| Tortilla | Greek Yogurt | |
|---|---|---|
| linoleic acid | 1.385 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.385 G | 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Tortilla g
()
|
Daily Values (%) |
Greek Yogurt 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 greek yogurt or tortilla contain more calories in 100 grams?Tortilla is high in calories and greek yogurt has 70% less calories than tortilla - greek yogurt has 73 calories in 100g and tortilla has 218 calories.
Is greek yogurt or tortilla better for protein?
Greek yogurt is a great source of protein and it has 80% more protein than tortilla - greek yogurt has 10g of protein per 100 grams and tortilla has 5.7g of protein.
Does greek yogurt or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than tortilla - greek yogurt has 3.9g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does greek yogurt or tortilla contain more calcium?
Both greek yogurt and tortilla are high in calcium. Greek yogurt has 40% more calcium than tortilla - greek yogurt has 115mg of calcium in 100 grams and tortilla has 81mg of calcium.