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.
Detailed nutritional comparison of tortilla and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Tortilla src
Image of Romaine Lettuce src

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 10:79:12 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tortilla Romaine Lettuce
Protein 10% 23%
Carbohydrates 79% 64%
Fat 12% 13%
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 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 Romaine Lettuce .

Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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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.