Tortilla vs. Quinoa
Nutrition comparison of Tortilla and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and quinoa:
- Both quinoa and tortilla are high in calories and dietary fiber.
- Tortilla has more niacin and pantothenic acid, however, quinoa contains more folate.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and tortilla are high in calories. Tortilla has 82% more calories than quinoa - quinoa has 120 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and lighter in fat compared to quinoa per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Quinoa | |
|---|---|---|
| Protein | 10% | 15% |
| Carbohydrates | 79% | 71% |
| Fat | 11% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and quinoa has 52% less carbohydrates than tortilla - quinoa has 21.3g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both quinoa and tortilla are high in dietary fiber. Tortilla has 125% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Quinoa and tortilla contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Quinoa and tortilla contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both quinoa and tortilla are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and quinoa contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and tortilla contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
The B Vitamins
Tortilla has more niacin and pantothenic acid, however, quinoa contains more folate. Both tortilla and quinoa contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Tortilla | Quinoa | |
|---|---|---|
| Thiamin | 0.094 MG | 0.107 MG |
| Riboflavin | 0.065 MG | 0.11 MG |
| Niacin | 1.498 MG | 0.412 MG |
| Pantothenic acid | 0.109 MG | ~ |
| Vitamin B6 | 0.219 MG | 0.123 MG |
| Folate | 5 UG | 42 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 376% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Quinoa and tortilla contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Quinoa and tortilla contain similar amounts of potassium - quinoa has 172mg 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, both tortilla and quinoa contain small amounts of beta-carotene.
| Tortilla | Quinoa | |
|---|---|---|
| beta-carotene | 1 UG | 3 UG |
| lutein + zeaxanthin | 3 UG | 53 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than tortilla per 100 grams.
| Tortilla | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.034 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and quinoa contain significant amounts of linoleic acid.
| Tortilla | Quinoa | |
|---|---|---|
| linoleic acid | 1.385 G | 0.974 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.385 G | 0.977 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 (%) |
Cooked Quinoa 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 quinoa or tortilla contain more calories in 100 grams?Both quinoa and tortilla are high in calories. Tortilla has 80% more calories than quinoa - quinoa has 120 calories in 100g and tortilla has 218 calories.
Does quinoa or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and quinoa has 50% fewer carbohydrates than tortilla - quinoa has 21.3g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does quinoa or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 380% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and tortilla has 81mg of calcium.