Tortilla vs. Romaine Lettuce
Nutrition comparison of Tortilla and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and romaine lettuce:
- Both romaine lettuce and tortilla are high in dietary fiber.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
- Tortilla has more niacin and Vitamin B6, however, romaine lettuce contains more folate.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and romaine lettuce has 92% less calories than tortilla - romaine lettuce has 17 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and similar to romaine lettuce for fat. Tortilla has a macronutrient ratio of 10:79:11 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Romaine Lettuce | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 79% | 65% |
| Fat | 11% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and romaine lettuce has 93% less carbohydrates than tortilla - romaine lettuce has 3.3g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both romaine lettuce and tortilla are high in dietary fiber. Tortilla has 200% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Romaine lettuce and tortilla contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 363% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both romaine lettuce and tortilla are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than tortilla - romaine lettuce has 4mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than tortilla - romaine lettuce has 436ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Romaine lettuce and tortilla contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than tortilla - romaine lettuce has 102.5ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more niacin and Vitamin B6, however, romaine lettuce contains more folate. Both tortilla and romaine lettuce contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Tortilla | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.094 MG | 0.072 MG |
| Riboflavin | 0.065 MG | 0.067 MG |
| Niacin | 1.498 MG | 0.313 MG |
| Pantothenic acid | 0.109 MG | 0.142 MG |
| Vitamin B6 | 0.219 MG | 0.074 MG |
| Folate | 5 UG | 136 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 145% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Romaine lettuce and tortilla contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 33% more potassium than tortilla - romaine lettuce has 247mg 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,
| Tortilla | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 5226 UG |
| lutein + zeaxanthin | 3 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.113 G |
| Total | 0.034 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than romaine lettuce per 100 grams.
| Tortilla | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 1.385 G | 0.047 G |
| Total | 1.385 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Tortilla g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce or tortilla contain more calories in 100 grams?Tortilla is high in calories and romaine lettuce has 90% less calories than tortilla - romaine lettuce has 17 calories in 100g and tortilla has 218 calories.
Does romaine lettuce or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than tortilla - romaine lettuce has 3.3g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does romaine lettuce or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 150% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and tortilla has 81mg of calcium.