Tortilla vs. Sweet Potatoes
Nutrition comparison of Tortilla and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and sweet potatoes:
- Both sweet potatoes and tortilla are high in dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
- Tortilla has more niacin, however, sweet potato contains more pantothenic acid and folate.
- Tortilla is an excellent source of calcium.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and sweet potato has 61% less calories than tortilla - sweet potato has 86 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Tortilla has a macronutrient ratio of 10:79:11 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Sweet Potatoes | |
|---|---|---|
| Protein | 10% | 7% |
| Carbohydrates | 79% | 92% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and sweet potato has 55% less carbohydrates than tortilla - sweet potato has 20.1g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both sweet potatoes and tortilla are high in dietary fiber. Tortilla has 110% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Sweet potatoes and tortilla contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 263% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both sweet potatoes and tortilla are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than tortilla - sweet potato has 2.4mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than tortilla - sweet potato has 709ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Sweet potatoes and tortilla contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Sweet potatoes and tortilla contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more niacin, however, sweet potato contains more pantothenic acid and folate. Both tortilla and sweet potatoes contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Tortilla | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.094 MG | 0.078 MG |
| Riboflavin | 0.065 MG | 0.061 MG |
| Niacin | 1.498 MG | 0.557 MG |
| Pantothenic acid | 0.109 MG | 0.8 MG |
| Vitamin B6 | 0.219 MG | 0.209 MG |
| Folate | 5 UG | 11 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 170% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 102% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 81% more potassium than tortilla - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1 UG | 8509 UG |
| lutein + zeaxanthin | 3 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tortilla has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Tortilla | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.001 G |
| Total | 0.034 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than sweet potato per 100 grams.
| Tortilla | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.385 G | 0.013 G |
| Total | 1.385 G | 0.013 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.
Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Tortilla g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or tortilla contain more calories in 100 grams?Tortilla is high in calories and sweet potato has 60% less calories than tortilla - sweet potato has 86 calories in 100g and tortilla has 218 calories.
Does sweet potatoes or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and sweet potato has 60% fewer carbohydrates than tortilla - sweet potato has 20.1g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does sweet potatoes or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 170% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does sweet potatoes or tortilla contain more potassium?
Sweet potato is a rich source of potassium and it has 80% more potassium than tortilla - sweet potato has 337mg of potassium in 100 grams and tortilla has 186mg of potassium.