Tortilla vs. Cornmeal
Nutrition comparison of Tortilla and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and cornmeal:
- Both cornmeal and tortilla are high in calories, carbohydrates and dietary fiber.
- Cornmeal has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Cornmeal is a great source of iron and protein.
- Cornmeal is an excellent source of potassium.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and tortilla are high in calories. Cornmeal has 76% more calories than tortilla - cornmeal has 384 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is similar to cornmeal for protein, carbs and fat. Tortilla has a macronutrient ratio of 10:79:11 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Cornmeal | |
|---|---|---|
| Protein | 10% | 10% |
| Carbohydrates | 79% | 76% |
| Fat | 11% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and tortilla are high in carbohydrates. Cornmeal has 63% more carbohydrates than tortilla - cornmeal has 72.9g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both cornmeal and tortilla are high in dietary fiber. Cornmeal has 49% more dietary fiber than tortilla - cornmeal has 9.4g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Cornmeal and tortilla contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Cornmeal is a great source of protein and it has 73% more protein than tortilla - cornmeal has 9.9g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Cornmeal and tortilla contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and cornmeal contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and tortilla contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Cornmeal and tortilla contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Cornmeal has more thiamin, pantothenic acid, Vitamin B6 and folate. Both tortilla and cornmeal contain significant amounts of riboflavin and niacin.
| Tortilla | Cornmeal | |
|---|---|---|
| Thiamin | 0.094 MG | 0.3 MG |
| Riboflavin | 0.065 MG | 0.093 MG |
| Niacin | 1.498 MG | 2.47 MG |
| Pantothenic acid | 0.109 MG | 0.595 MG |
| Vitamin B6 | 0.219 MG | 0.59 MG |
| Folate | 5 UG | 34 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 12 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Cornmeal is a great source of iron and it has 143% more iron than tortilla - cornmeal has 3mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Cornmeal is an excellent source of potassium and it has 73% more potassium than tortilla - cornmeal has 322mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tortilla and cornmeal contain significant amounts of alpha linoleic acid (ALA).
| Tortilla | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.06 G |
| Total | 0.034 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and cornmeal contain significant amounts of linoleic acid.
| Tortilla | Cornmeal | |
|---|---|---|
| linoleic acid | 1.385 G | 2.292 G |
| other omega 6 | ~ | 0.033 G |
| Total | 1.385 G | 2.325 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 (%) |
Cornmeal g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cornmeal or tortilla contain more calories in 100 grams?Both cornmeal and tortilla are high in calories. Cornmeal has 80% more calories than tortilla - cornmeal has 384 calories in 100g and tortilla has 218 calories.
Does cornmeal or tortilla have more carbohydrates?
By weight, both cornmeal and tortilla are high in carbohydrates. cornmeal has 60% more carbohydrates than tortilla - cornmeal has 72.9g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does cornmeal or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 12 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does cornmeal or tortilla contain more potassium?
Cornmeal is a rich source of potassium and it has 70% more potassium than tortilla - cornmeal has 322mg of potassium in 100 grams and tortilla has 186mg of potassium.