Tortilla vs. Wild Rice
Nutrition comparison of Tortilla and Cooked Wild Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and wild rice:
- Both wild rice and tortilla are high in calories.
- Tortilla is an excellent source of calcium and dietary fiber.
- Wild rice has more folate.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and tortilla are high in calories. Tortilla has 116% more calories than wild rice - wild rice has 101 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in fat and similar to wild rice for carbs. Tortilla has a macronutrient ratio of 10:79:11 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Wild Rice | |
|---|---|---|
| Protein | 10% | 15% |
| Carbohydrates | 79% | 82% |
| Fat | 11% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and wild rice has 52% less carbohydrates than tortilla - wild rice has 21.3g 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 250% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Wild rice and tortilla contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Tortilla has 43% more protein than wild rice - wild rice has 4g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both wild rice and tortilla are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and wild rice contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and tortilla contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Wild rice and tortilla contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Wild rice has more folate. Both tortilla and wild rice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Tortilla | Wild Rice | |
|---|---|---|
| Thiamin | 0.094 MG | 0.052 MG |
| Riboflavin | 0.065 MG | 0.087 MG |
| Niacin | 1.498 MG | 1.287 MG |
| Pantothenic acid | 0.109 MG | 0.154 MG |
| Vitamin B6 | 0.219 MG | 0.135 MG |
| Folate | 5 UG | 26 UG |
Minerals
calcium
Tortilla is an excellent source of calcium and it has 26 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Tortilla has 105% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Tortilla has 84% more potassium than wild rice - wild rice has 101mg 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 wild rice contain small amounts of beta-carotene.
| Tortilla | Wild Rice | |
|---|---|---|
| beta-carotene | 1 UG | 2 UG |
| lutein + zeaxanthin | 3 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.095 G |
| Total | 0.034 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, tortilla has more linoleic acid than wild rice per 100 grams.
| Tortilla | Wild Rice | |
|---|---|---|
| linoleic acid | 1.385 G | 0.119 G |
| Total | 1.385 G | 0.119 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 Wild Rice 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 wild rice or tortilla contain more calories in 100 grams?Both wild rice and tortilla are high in calories. Tortilla has 120% more calories than wild rice - wild rice has 101 calories in 100g and tortilla has 218 calories.
Does wild rice or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and wild rice has 50% fewer carbohydrates than tortilla - wild rice has 21.3g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does wild rice or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 26 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and tortilla has 81mg of calcium.