Tortilla vs. Tofu
Nutrition comparison of Tortilla and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and tofu:
- Both tofu and tortilla are high in calcium.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
- Tortilla has more niacin and Vitamin B6, however, tofu contains more folate.
- Tortilla is an excellent source of dietary fiber.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tortilla is high in calories and tofu has 65% less calories than tortilla - tofu has 76 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Tortilla has a macronutrient ratio of 10:79:11 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Tofu | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 79% | 9% |
| Fat | 11% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and tofu has 96% less carbohydrates than tortilla - tofu has 1.9g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Tortilla is an excellent source of dietary fiber and it has 20 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tofu and tortilla contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tofu is a great source of protein and it has 42% more protein than tortilla - tofu has 8.1g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both tofu and tortilla are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Tofu and tortilla contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Tortilla and tofu contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and tortilla contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Tofu and tortilla contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more niacin and Vitamin B6, however, tofu contains more folate. Both tortilla and tofu contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Tortilla | Tofu | |
|---|---|---|
| Thiamin | 0.094 MG | 0.081 MG |
| Riboflavin | 0.065 MG | 0.052 MG |
| Niacin | 1.498 MG | 0.195 MG |
| Pantothenic acid | 0.109 MG | 0.068 MG |
| Vitamin B6 | 0.219 MG | 0.047 MG |
| Folate | 5 UG | 15 UG |
Minerals
calcium
Both tofu and tortilla are high in calcium. Tofu has 332% more calcium than tortilla - tofu has 350mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tofu is an excellent source of iron and it has 336% more iron than tortilla - tofu has 5.4mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Tortilla has 54% more potassium than tofu - tofu has 121mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.319 G |
| Total | 0.034 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and tofu contain significant amounts of linoleic acid.
| Tortilla | Tofu | |
|---|---|---|
| linoleic acid | 1.385 G | 2.38 G |
| Total | 1.385 G | 2.38 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 (%) |
Tofu 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 tofu or tortilla contain more calories in 100 grams?Tortilla is high in calories and tofu has 70% less calories than tortilla - tofu has 76 calories in 100g and tortilla has 218 calories.
Is tofu or tortilla better for protein?
Tofu is a great source of protein and it has 40% more protein than tortilla - tofu has 8.1g of protein per 100 grams and tortilla has 5.7g of protein.
Does tofu or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and tofu has 100% fewer carbohydrates than tortilla - tofu has 1.9g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does tofu or tortilla contain more calcium?
Both tofu and tortilla are high in calcium. Tofu has 330% more calcium than tortilla - tofu has 350mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does tofu or tortilla contain more iron?
Tofu is an abundant source of iron and it has 340% more iron than tortilla - tofu has 5.4mg of iron in 100 grams and tortilla has 1.2mg of iron.