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Fajita vs Burrito - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 07, 2021
Education: Nutrition & Microbiology at YSU
Fajita
vs
Burrito

Summary

Burritos contain nine times more Folate and two times more Vitamin B1, 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.

Introduction

Burritos and fajitas are popular Mexican dishes. Both are prepared with tortillas; therefore, usually, it is hard to differentiate 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 burritos; the most popular 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 burrito concept, 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 better understand the differences in the nutrition of burritos and fajitas.

Calories

Overall, burritos are higher in calories than fajitas, connected with their combination of different fillings, such as sour cream, salsa, and so on. 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 five times higher phosphorus and two times higher zinc than a burrito. Contrariwise, a burrito has four times more copper and three 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 average water balance and blood pressure. Chorizo contains more potassium than pepperoni. The amount of potassium 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, 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.

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
Fajita
5
:
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +176.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B5 +26.7%
Contains more Folate +900%
Equal in Vitamin B12 - 0.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 25% 50% 90% 44% 90% 3% 68% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 3% 73% 65% 36% 56% 33% 30% 63% 0%
Contains more Vitamin B3 +155.6%
Contains more Vitamin B6 +176.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B5 +26.7%
Contains more Folate +900%
Equal in Vitamin B12 - 0.5

Micronutrients

The protein amount of fajita is three 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.

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
Fajita
2
:
Contains more Phosphorus +515.6%
Contains more Zinc +95.7%
Contains more Calcium +300%
Contains more Iron +110.1%
Contains more Magnesium +81.8%
Contains less Sodium -43.2%
Contains more Copper +480%
Equal in Potassium - 301
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 38% 16% 119% 26% 105% 38% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 78% 29% 20% 27% 60% 20% 58%
Contains more Phosphorus +515.6%
Contains more Zinc +95.7%
Contains more Calcium +300%
Contains more Iron +110.1%
Contains more Magnesium +81.8%
Contains less Sodium -43.2%
Contains more Copper +480%
Equal in Potassium - 301

Glycemic index

The food's glycemic index is a value based on how slowly or how quickly food can cause increases in blood glucose levels. 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 two 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.

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, you can make some adaptations to make them acceptable for people who are craving them, even when on a diet. Choose Fajitas Bowl or Burrito Bowl; they are prepared without tortillas, with 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) present, leading to increased risks of developing diabetes. In contrast to a burrito, fajitas are the safest and most delicious low-carb dish for people with diabetes. The meat and vegetables in fajita are grilled and contain a fewer 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, increasing 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 usually have 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].

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
Education: Nutrition & Microbiology at YSU
Last updated: May 07, 2021

Infographic

Fajita vs Burrito infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fajita Burrito Opinion
Net carbs 2.23g 32.92g Burrito
Protein 18.56g 6.48g Fajita
Fats 5.73g 6.22g Burrito
Carbs 2.23g 32.92g Burrito
Calories 135kcal 206kcal Burrito
Starch g g
Fructose g g
Sugar 0g g Burrito
Fiber 0g g Fajita
Calcium 13mg 52mg Burrito
Iron 0.99mg 2.08mg Burrito
Magnesium 22mg 40mg Burrito
Phosphorus 277mg 45mg Fajita
Potassium 284mg 301mg Burrito
Sodium 799mg 454mg Burrito
Zinc 1.37mg 0.7mg Fajita
Copper 0.03mg 0.174mg Burrito
Vitamin A 0IU 153IU Burrito
Vitamin E 0.22mg mg Fajita
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 0.9mg Burrito
Vitamin B1 0.1mg 0.29mg Burrito
Vitamin B2 0.213mg 0.28mg Burrito
Vitamin B3 4.779mg 1.87mg Fajita
Vitamin B5 0.726mg 0.92mg Burrito
Vitamin B6 0.387mg 0.14mg Fajita
Folate 4µg 40µg Burrito
Vitamin B12 0.54µg 0.5µg Fajita
Vitamin K 0.2µg µg Fajita
Tryptophan 0.2mg 0.079mg Fajita
Threonine 0.452mg 0.244mg Fajita
Isoleucine 0.813mg 0.27mg Fajita
Leucine 1.56mg 0.504mg Fajita
Lysine 1.857mg 0.343mg Fajita
Methionine 0.552mg 0.107mg Fajita
Phenylalanine 0.763mg 0.351mg Fajita
Valine 0.847mg 0.319mg Fajita
Histidine 0.68mg 0.172mg Fajita
Cholesterol 88mg 2mg Burrito
Trans Fat g g
Saturated Fat 1.596g 3.174g Fajita
Monounsaturated Fat 2.333g 2.184g Fajita
Polyunsaturated fat 1.089g 0.551g Fajita

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

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

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 food.
Protein
111%
Fajita
39%
Burrito
Carbohydrates
2%
Fajita
33%
Burrito
Fats
26%
Fajita
29%
Burrito

Comparison summary

Which food is lower in Saturated Fat?
Fajita
Fajita is lower in Saturated Fat (difference - 1.578g)
Which food is lower in Sugar?
Burrito
Burrito is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Burrito
Burrito contains less Sodium (difference - 345mg)
Which food is lower in Cholesterol?
Burrito
Burrito is lower in Cholesterol (difference - 86mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.