Tortilla vs. Avocado
Nutrition comparison of Tortilla and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and avocado:
- Both avocado and tortilla are high in calories and dietary fiber.
- Avocado has more riboflavin, pantothenic acid and folate.
- Avocado has signficantly more Vitamin C than tortilla.
- Avocado is an excellent source of potassium.
- Tortilla has 3.6 times less saturated fat than avocado.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and tortilla are high in calories. Tortilla has 31% more calories than avocado - avocado has 167 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Avocado | |
|---|---|---|
| Protein | 10% | 4% |
| Carbohydrates | 79% | 19% |
| Fat | 11% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and avocado has 81% less carbohydrates than tortilla - avocado has 8.6g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both avocado and tortilla are high in dietary fiber. Avocado has a little more dietary fiber (8%) than tortilla by weight - avocado has 6.8g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Avocado and tortilla contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 191% more protein than avocado - avocado has 2g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Tortilla has 3.6 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than tortilla - avocado has 8.8mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than tortilla - avocado has 7ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Avocado has 604% more Vitamin E than tortilla - avocado has 2mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than tortilla - avocado has 21ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Avocado has more riboflavin, pantothenic acid and folate. Both tortilla and avocado contain significant amounts of thiamin, niacin and Vitamin B6.
| Tortilla | Avocado | |
|---|---|---|
| Thiamin | 0.094 MG | 0.075 MG |
| Riboflavin | 0.065 MG | 0.143 MG |
| Niacin | 1.498 MG | 1.912 MG |
| Pantothenic acid | 0.109 MG | 1.463 MG |
| Vitamin B6 | 0.219 MG | 0.287 MG |
| Folate | 5 UG | 89 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 523% more calcium than avocado - avocado has 13mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 102% more iron than avocado - avocado has 0.61mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Avocado is an excellent source of potassium and it has 173% more potassium than tortilla - avocado has 507mg 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 | Avocado | |
|---|---|---|
| beta-carotene | 1 UG | 63 UG |
| lutein + zeaxanthin | 3 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.125 G |
| Total | 0.034 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and avocado contain significant amounts of linoleic acid.
| Tortilla | Avocado | |
|---|---|---|
| linoleic acid | 1.385 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 1.385 G | 1.689 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.
Tortilla g
()
|
Daily Values (%) |
Avocado 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 avocado or tortilla contain more calories in 100 grams?Both avocado and tortilla are high in calories. Tortilla has 30% more calories than avocado - avocado has 167 calories in 100g and tortilla has 218 calories.
Does avocado or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and avocado has 80% fewer carbohydrates than tortilla - avocado has 8.6g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does avocado or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 520% more calcium than avocado - avocado has 13mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does avocado or tortilla contain more potassium?
Avocado is a rich source of potassium and it has 170% more potassium than tortilla - avocado has 507mg of potassium in 100 grams and tortilla has 186mg of potassium.