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.
Detailed nutritional comparison of tortilla and avocado 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Tortilla src
Image of Avocado src

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 10:79:12 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 12% 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 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 Avocado .

Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Avocado (Avocados, raw, California) .

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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.