Tortilla vs. White Bread

Nutrition comparison of Tortilla and White Bread


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tortilla versus white bread (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tortilla and white bread:

  • Both white bread and tortilla are high in calcium, calories, carbohydrates and dietary fiber.
  • Tortilla has 4.6 times less sugar than white bread.
  • White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, tortilla contains more Vitamin B6.
  • White bread is a great source of protein.
  • White bread is an excellent source of iron.
Detailed nutritional comparison of tortilla and white bread is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) and White Bread (Bread, white wheat) . Have a correction or suggestions? Shoot us an email.


Image of Tortilla src
Image of White Bread src

Calories and Carbs

calories

Both white bread and tortilla are high in calories. White bread has a little more calories (9%) than tortilla by weight - white bread has 238 calories per 100 grams and tortilla has 218 calories.

For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and similar to white bread for fat. Tortilla has a macronutrient ratio of 10:79:11 and for white bread, 18:74:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tortilla White Bread
Protein 10% 18%
Carbohydrates 79% 74%
Fat 11% 8%
Alcohol ~ ~

carbohydrates

Both white bread and tortilla are high in carbohydrates. White bread is very similar to white bread for carbohydrates - white bread has 43.9g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.

dietary fiber

Both white bread and tortilla are high in dietary fiber. White bread has 46% more dietary fiber than tortilla - white bread has 9.2g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.

sugar

Tortilla has 4.6 times less sugar than white bread - white bread has 5g of sugar per 100 grams and tortilla has 0.88g of sugar.

Protein

protein

White bread is a great source of protein and it has 87% more protein than tortilla - white bread has 10.7g of protein per 100 grams and tortilla has 5.7g of protein.

Fat

saturated fat

Both white bread and tortilla are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.

trans fat

Both white bread and tortilla are low in trans fat - white bread has 0.03g of trans fat per 100 grams and tortilla does not contain significant amounts.

Vitamins

Vitamin A

Tortilla and white bread contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and tortilla contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.

Vitamin K

White bread has more Vitamin K than tortilla - white bread has 7.7ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.

The B Vitamins

White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, tortilla contains more Vitamin B6.

Tortilla White Bread
Thiamin 0.094 MG 0.51 MG
Riboflavin 0.065 MG 0.255 MG
Niacin 1.498 MG 4.455 MG
Pantothenic acid 0.109 MG 0.455 MG
Vitamin B6 0.219 MG 0.08 MG
Folate 5 UG 127 UG

Minerals

calcium

Both white bread and tortilla are high in calcium. White bread has 744% more calcium than tortilla - white bread has 684mg of calcium per 100 grams and tortilla has 81mg of calcium.

iron

White bread is an excellent source of iron and it has 298% more iron than tortilla - white bread has 4.9mg of iron per 100 grams and tortilla has 1.2mg of iron.

potassium

Tortilla has 46% more potassium than white bread - white bread has 127mg 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 white bread contain small amounts of beta-carotene.

Tortilla White Bread
beta-carotene 1 UG 2 UG
lutein + zeaxanthin 3 UG 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than tortilla per 100 grams.

Tortilla White Bread
alpha linoleic acid 0.034 G 0.083 G
EPA ~ 0.003 G
Total 0.034 G 0.086 G

omega 6s

Comparing omega-6 fatty acids, both tortilla and white bread contain significant amounts of linoleic acid.

Tortilla White Bread
linoleic acid 1.385 G 0.879 G
other omega 6 ~ 0.002 G
Total 1.385 G 0.881 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 White Bread (Bread, white wheat) .

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FAQ

Does white bread or tortilla contain more calories in 100 grams?
Both white bread and tortilla are high in calories. White bread has a little more calories ( 10%) than tortilla by weight - white bread has 238 calories in 100g and tortilla has 218 calories.

Does white bread or tortilla have more carbohydrates?
By weight, both white bread and tortilla are high in carbohydrates. white bread is very similar to white bread for carbohydrates - white bread has 43.9g of carbs for 100g and tortilla has 44.6g of carbohydrates.

Does white bread or tortilla contain more calcium?
Both white bread and tortilla are high in calcium. White bread has 740% more calcium than tortilla - white bread has 684mg of calcium in 100 grams and tortilla has 81mg of calcium.

Does white bread or tortilla contain more iron?
White bread is an abundant source of iron and it has 300% more iron than tortilla - white bread has 4.9mg of iron in 100 grams and tortilla has 1.2mg of iron.

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