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Bread sticks vs. Tortilla — In-Depth Nutrition Comparison

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A recap on the differences between bread sticks and tortillas

  • Bread sticks have more iron and vitamin B2; however, tortillas are higher in phosphorus, fiber, calcium, vitamin B1, vitamin B6, magnesium, and zinc.
  • Tortillas cover your daily phosphorus needs 32% more than bread sticks.
  • Tortillas contain 2 times less vitamin B2 than bread sticks. Bread sticks contain 0.553mg of vitamin B2, while tortillas contain 0.289mg.
  • Bread sticks have less saturated fat.
  • The glycemic index of bread sticks is higher.

Food varieties used in this article are Bread sticks, plain and Tortillas, ready-to-bake or -fry, whole wheat.

Infographic

Bread sticks vs Tortilla infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 6.6% 11% 161% 63% 24% 52% 93% 73% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Contains more IronIron +62.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +165.6%
Contains more CalciumCalcium +1009.1%
Contains more PotassiumPotassium +111.3%
Contains more CopperCopper +41.5%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +186%
Contains less SodiumSodium -28.2%
~equal in Selenium ~37µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 147% 128% 99% 32% 17% 0% 5.5% 122% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
Contains more Vitamin EVitamin E +12.2%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +17.4%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B6Vitamin B6 +327.4%
Contains more Vitamin KVitamin K +104.5%
Contains more CholineCholine +37%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.858mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bread sticks Tortilla DV% diff.
Phosphorus 121mg 346mg 32%
Fiber 3g 9.8g 27%
Manganese 0.557mg 24%
Calcium 22mg 244mg 22%
Iron 4.28mg 2.63mg 21%
Vitamin B1 0.589mg 0.823mg 20%
Vitamin B2 0.553mg 0.289mg 20%
Vitamin B6 0.073mg 0.312mg 18%
Polyunsaturated fat 3.628g 0.992g 18%
Saturated fat 1.41g 4.878g 16%
Magnesium 32mg 85mg 13%
Vitamin B5 0.54mg 11%
Copper 0.188mg 0.266mg 9%
Zinc 0.88mg 1.92mg 9%
Sodium 713mg 512mg 9%
Carbs 68.4g 45.89g 8%
Folate 162µg 138µg 6%
Calories 412kcal 310kcal 5%
Potassium 124mg 262mg 4%
Protein 12g 9.76g 4%
Vitamin B3 5.281mg 4.858mg 3%
Vitamin K 2.2µg 4.5µg 2%
Selenium 37.5µg 37µg 1%
Monounsaturated fat 3.568g 3.062g 1%
Vitamin E 1.01mg 0.9mg 1%
Choline 14.6mg 20mg 1%
Fats 9.5g 9.76g 0%
Net carbs 65.4g 36.09g N/A
Sugar 1.26g 2.44g N/A
Tryptophan 0.139mg 0.129mg 0%
Threonine 0.338mg 0.312mg 0%
Isoleucine 0.458mg 0.353mg 0%
Leucine 0.835mg 0.671mg 0%
Lysine 0.281mg 0.37mg 0%
Methionine 0.212mg 0.163mg 0%
Phenylalanine 0.59mg 0.488mg 0%
Valine 0.516mg 0.444mg 0%
Histidine 0.258mg 0.255mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 10% 68% 6% 4%
Protein: 12 g
Fats: 9.5 g
Carbs: 68.4 g
Water: 6.1 g
Other: 4 g
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
Contains more ProteinProtein +23%
Contains more CarbsCarbs +49.1%
Contains more WaterWater +394.3%
Contains more OtherOther +11%
~equal in Fats ~9.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 41% 42%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 3.568 g
Polyunsaturated fat: Poly. Fat 3.628 g
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +16.5%
Contains more Poly. FatPolyunsaturated fat +265.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bread sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174929/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.