Tortilla vs. Yellow Corn

Nutrition comparison of Tortilla and Cooked Yellow Corn


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

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

For a quick recap of significant nutrients and differences in tortilla and yellow corn:

  • Both yellow corn and tortilla are high in dietary fiber.
  • Tortilla is an excellent source of calcium.
  • Yellow corn has more pantothenic acid and folate.
Detailed nutritional comparison of tortilla and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Tortilla src
Image of Yellow Corn src

Calories and Carbs

calories

Tortilla is high in calories and yellow corn has 56% less calories than tortilla - yellow corn has 96 calories per 100 grams and tortilla has 218 calories.

For macronutrient ratios, tortilla is similar to yellow corn for protein, carbs and fat. Tortilla has a macronutrient ratio of 10:79:12 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tortilla Yellow Corn
Protein 10% 12%
Carbohydrates 79% 76%
Fat 12% 12%
Alcohol ~ ~

carbohydrates

Tortilla is high in carbohydrates and yellow corn has 53% less carbohydrates than tortilla - yellow corn has 21g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.

dietary fiber

Both yellow corn and tortilla are high in dietary fiber. Tortilla has 163% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.

sugar

Yellow corn and tortilla contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and tortilla has 0.88g of sugar.

Protein

protein

Tortilla has 67% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and tortilla has 5.7g of protein.

Fat

saturated fat

Both yellow corn and tortilla are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.

Vitamins

Vitamin C

Yellow corn has more Vitamin C than tortilla - yellow corn has 5.5mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.

Vitamin A

Yellow corn has more Vitamin A than tortilla - yellow corn has 13ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.

Vitamin E

Yellow corn and tortilla contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.

Vitamin K

Yellow corn and tortilla contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.

The B Vitamins

Yellow corn has more pantothenic acid and folate. Both tortilla and yellow corn contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Tortilla Yellow Corn
Thiamin 0.094 MG 0.093 MG
Riboflavin 0.065 MG 0.057 MG
Niacin 1.498 MG 1.683 MG
Pantothenic acid 0.109 MG 0.792 MG
Vitamin B6 0.219 MG 0.139 MG
Folate 5 UG 23 UG

Minerals

calcium

Tortilla is an excellent source of calcium and it has 26 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and tortilla has 81mg of calcium.

iron

Tortilla has 173% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and tortilla has 1.2mg of iron.

potassium

Yellow corn and tortilla contain similar amounts of potassium - yellow corn has 218mg 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 Yellow Corn
beta-carotene 1 UG 66 UG
lutein + zeaxanthin 3 UG 906 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both tortilla and yellow corn contain significant amounts of alpha linoleic acid (ALA).

Tortilla Yellow Corn
alpha linoleic acid 0.034 G 0.018 G
Total 0.034 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, tortilla has more linoleic acid than yellow corn per 100 grams.

Tortilla Yellow Corn
linoleic acid 1.385 G 0.586 G
Total 1.385 G 0.586 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tortilla or Yellow Corn .

Note: The specific food items compared are: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or tortilla contain more calories in 100 grams?
Tortilla is high in calories and yellow corn has 60% less calories than tortilla - yellow corn has 96 calories in 100g and tortilla has 218 calories.

Does yellow corn or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and yellow corn has 50% fewer carbohydrates than tortilla - yellow corn has 21g of carbs for 100g and tortilla has 44.6g of carbohydrates.

Does yellow corn or tortilla contain more calcium?
Tortilla is a rich source of calcium and it has 26 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and tortilla has 81mg of calcium.