Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Burrito vs Fajita - Health impact and Nutrition Comparison

Compare
Burrito
vs
Fajita

Introduction

Burritos and fajitas are popular Mexican dishes. Both are prepared with tortillas, therefore usually it is hard to differ them.

Externally, they may have some similarities, however, they have very little in common. The main difference between burritos and fajitas is that fajita typically contains grilled meat and veggies, while burrito contains meat, beans, and a combination of other fillings. Besides, the burrito is wrapped in an extra-large-sized tortilla, but the fajita is wrapped in the small ones.

Varieties 

There are different types of burritos, the most popular of which are Wet burrito, Poncho Burrito, and Bean-and-Cheese Burrito. Bean-and-Cheese was the first burrito that spread across the United States. Fajitas are usually made from meat, grilled or sauteed peppers, and onions. However, fajita has different variations; with Cheesy Enchilada Rice or Pineapple Slaw And Coconut Rice.

Culinary

Burritos and fajitas are the most popular Mexican food around the world. However, they are usually prepared as fast food. Some cuisines took the concept of the burrito made it into a burrito bowl, and turned it into healthy food. On the other hand, fajitas also have the healthiest variations, for example, chicken fajitas or fajitas without tortillas.

Nutrition

At the bottom of this page, you can find a nutrition infographic, which will help you to better understand the differences in the nutrition of burritos and fajitas.

Calories

Overall, burritos are higher in calories than fajitas, which is connected with their combination of different fillings, such as sour cream, salsa and so. Burritos have 206 calories per 100 g, while fajitas have only 135 calories per 100 g.

Minerals

The mineral amount of burrito and fajita is almost equal. Fajita contains 5 times higher phosphorus and 2 times higher zinc than a burrito. Contrariwise, a burrito has 4 times more copper and 3 times more calcium than a fajita. The levels of magnesium and iron are also higher in the burrito. Both have an equal level of potassium.

Potassium

Ou body can’t produce potassium naturally. It is an essential mineral that may help with normal water balance and blood pressure. Chorizo contains more potassium, than pepperoni. The amount of potassium a burrito is 301 mg per 100 g, while a fajita contains 284 mg per 100 g. 

Vitamins

Burritos and fajitas are packed in vitamins in different amounts. Fajitas lack  Vitamin C, Vitamin A, and Vitamin D, whereas burritos have moderate amounts of these vitamins. Moreover, the amount of Vitamin B1, Vitamin B2, B5, and folate are also higher in burritos. On the other hand, fajitas contain more Vitamin B3 and Vitamin B6 than burritos. Both foods have an equal level of Vitamin 12.

Micronutrients

The protein amount of fajita is 3 times higher than that of a burrito. Fajitas has 18.56 g protein per 100 g, while burrito has 6.48 g protein per 100 g. In comparison, burritos contain more carbohydrates and more fats than fajitas. However, fajita is high in monounsaturated and polyunsaturated fats

Glycemic index

The glycemic index of a food is a value based on how slowly or how quickly can food cause increases in blood glucose level. The glycemic index of a burrito is equal to 37, fajita has a GI of 42. Both are considered low glycemic index food.

Fats

Burritos have higher amounts of fats than fajitas. The saturated fat in the burrito fills 15% of the daily value, while, in fajitas, it is lesser as it is 7% of the daily value. The amount of saturated fat in the burrito is 2 times higher than that of fajita. It has 2.3 g per 100 g, whereas fajita has 1.5 g per 100 g.

Carbs

The level of carbs in burritos is way higher than in fajita. It contains 32.92 g of carbs whereas, while fajitas have only 2.23 g

Acidity

The acidity of foods is described by the potential renal acid load (PRAL), which indicates the acid production of the food within the body. The acidity of a burrito is about 3.2 (alkaline), while that of a fajita is 12.6 (acidic).

Health Impact

Both burritos and fajitas can be modified from being healthy foods to junk food. This is since they contain different ingredients. 

Weight loss

From the very start, it is necessary to point out that burritos and fajitas are not often associated with weight loss. Usually, they are high in calories, however, some adaptations can be made to make them acceptable for people who are craving them even when on a diet. Choose Fajitas Bowl or Burrito Bowl, they prepared without tortillas, which have about 100 calories each, also they contain healthy ingredients, such as Vitamin C and fiber, therefore they are the healthiest of all varieties [1]. 

Diabetes

According to the Indian study, there is a correlation between burrito consumption and high BMI (body measure size) is present and this leads to increased risks of developing diabetes. In contrast to a burrito,  fajitas are the safest and most delicious low-carb dish for diabetics. The meat and vegetables in fajita are grilled and contain little amount of carbs and no sugar. If flour tortillas are replaced, then fajitas can be a diabetic-friendly food [2].

Cardiovascular health

Studies show that burritos have nearly 55% of the required daily trans fat, besides, as we mentioned above, consuming burritos is associated with high BMI which may increase the risk of cardiovascular diseases. Fajitas use one of the healthiest cooking methods: grilling. Chicken fajitas are packed with nutritious ingredients, lean protein, and fiber, containing no trans fats. Eating fajitas is not an issue, but in any case, try to avoid using it daily [3] [4]. 

Side Effects

Red meat allergy

Red meat allergy is common in any age group and race. People have usually this allergy if they are sensitive to cat serum albumin that cross-reacts with albumin in pork. These cases often relate to specific IgE to galactose-α-1,3-galactose (α-Gal), an oligosaccharide of non-primate mammals. Symptoms often include urticaria, vomiting, and stomach cramps, in rare cases, anaphylaxis [5].

Summary

Burritos contain 9 times more Folate and 2 times more Vitamin B1, more iron and magnesium than fajitas. They also have lower sodium, glycemic index, and cholesterol. On the other hand, fajitas contain more Vitamin B3, Vitamin B6, phosphorus, and have lower calories than burritos.

References

  1. https://pubmed.ncbi.nlm.nih.gov/24762709/
  2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0229716
  3. https://pubmed.ncbi.nlm.nih.gov/23531781/ 
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316192/
  5. //www.ncbi.nlm.nih.gov/pmc/articles/PMC6488443/
Article author photo Elen Khachatrian
Profession: Nutrition & Microbiology at YSU
Last updated: May 7, 2021

Infographic

Burrito vs Fajita infographic
Copy infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Fajita
Contains more Iron +110.1%
Contains more Calcium +300%
Contains more Magnesium +81.8%
Contains more Copper +480%
Contains less Sodium -43.2%
Contains more Zinc +95.7%
Contains more Phosphorus +515.6%
Equal in Potassium - 284
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 78% 16% 27% 29% 58% 20% 20% 60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 4% 26% 16% 10% 38% 119% 105%
Contains more Iron +110.1%
Contains more Calcium +300%
Contains more Magnesium +81.8%
Contains more Copper +480%
Contains less Sodium -43.2%
Contains more Zinc +95.7%
Contains more Phosphorus +515.6%
Equal in Potassium - 284

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Fajita
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B5 +26.7%
Contains more Folate +900%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +176.4%
Equal in Vitamin B12 - 0.54
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 10% 0% 0% 73% 65% 36% 56% 33% 63% 0% 30%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 0% 25% 50% 90% 44% 90% 68% 1% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B5 +26.7%
Contains more Folate +900%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +176.4%
Equal in Vitamin B12 - 0.54

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Burrito
31
Fajita
Mineral Summary Score
38
Burrito
44
Fajita

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
39%
Burrito
111%
Fajita
Carbohydrates
33%
Burrito
2%
Fajita
Fats
29%
Burrito
26%
Fajita

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Burrito Fajita
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Burrito Fajita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Saturated Fat?
Fajita
Fajita is lower in Saturated Fat (difference - 1.578g)
Which food is lower in Cholesterol?
Burrito
Burrito is lower in Cholesterol (difference - 86mg)
Which food contains less Sugars?
Burrito
Burrito contains less Sugars (difference - 0g)
Which food contains less Sodium?
Burrito
Burrito contains less Sodium (difference - 345mg)
Which food is lower in glycemic index?
Burrito
Burrito is lower in glycemic index (difference - 5)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Burrito Fajita Opinion
Calories 206 135 Burrito
Protein 6.48 18.56 Fajita
Fats 6.22 5.73 Burrito
Vitamin C 0.9 0 Burrito
Carbs 32.92 2.23 Burrito
Cholesterol 2 88 Burrito
Vitamin D
Iron 2.08 0.99 Burrito
Calcium 52 13 Burrito
Potassium 301 284 Burrito
Magnesium 40 22 Burrito
Sugars 0 Burrito
Fiber 0 Fajita
Copper 0.174 0.03 Burrito
Zinc 0.7 1.37 Fajita
Starch
Phosphorus 45 277 Fajita
Sodium 454 799 Burrito
Vitamin A 153 0 Burrito
Vitamin E 0.22 Fajita
Vitamin D
Vitamin B1 0.29 0.1 Burrito
Vitamin B2 0.28 0.213 Burrito
Vitamin B3 1.87 4.779 Fajita
Vitamin B5 0.92 0.726 Burrito
Vitamin B6 0.14 0.387 Fajita
Vitamin B12 0.5 0.54 Fajita
Vitamin K 0.2 Fajita
Folate 40 4 Burrito
Trans Fat
Saturated Fat 3.174 1.596 Fajita
Monounsaturated Fat 2.184 2.333 Fajita
Polyunsaturated fat 0.551 1.089 Fajita
Tryptophan 0.079 0.2 Fajita
Threonine 0.244 0.452 Fajita
Isoleucine 0.27 0.813 Fajita
Leucine 0.504 1.56 Fajita
Lysine 0.343 1.857 Fajita
Methionine 0.107 0.552 Fajita
Phenylalanine 0.351 0.763 Fajita
Valine 0.319 0.847 Fajita
Histidine 0.172 0.68 Fajita
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Burrito - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172038/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.