Protein bread vs. Tortilla — In-Depth Nutrition Comparison

Compare

How are protein bread and tortillas different?

Protein bread is richer in iron, copper, and vitamin B2, while tortillas are higher in vitamin B1, fiber, phosphorus, vitamin B6, calcium, and selenium.
Tortillas cover your daily need for vitamin B1, 39% more than protein bread.
Protein bread contains 2 times more iron than tortillas. Protein bread contains 4.15mg of iron, while tortillas contain 2.63mg.
Protein bread is lower in saturated fat.
Protein bread has a higher glycemic index (71) than tortillas (52).

Bread, protein (includes gluten) and Tortillas, ready-to-bake or -fry, whole wheat types were used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Protein bread

Tortilla

Contains more PotassiumPotassium	+22.9%
Contains more IronIron	+57.8%
Contains more CopperCopper	+56.8%
Contains less SodiumSodium	-21.1%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+30.8%
Contains more CalciumCalcium	+96.8%
Contains more PhosphorusPhosphorus	+87%
Contains more SeleniumSelenium	+12.5%

~equal in Zinc ~1.92mg

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.

Protein bread

Tortilla

Contains more Vitamin B2Vitamin B2	+36.3%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin EVitamin E	+150%
Contains more Vitamin B1Vitamin B1	+128.6%
Contains more Vitamin B3Vitamin B3	+13.3%
Contains more Vitamin B6Vitamin B6	+339.4%
Contains more Vitamin KVitamin K	+246.2%
Contains more FolateFolate	+19%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~20mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.472mg		64%
Vitamin B1	0.36mg	0.823mg	39%
Fiber	3g	9.8g	27%
Phosphorus	185mg	346mg	23%
Saturated fat	0.332g	4.878g	21%
Iron	4.15mg	2.63mg	19%
Vitamin B6	0.071mg	0.312mg	19%
Copper	0.417mg	0.266mg	17%
Fats	2.2g	9.76g	12%
Calcium	124mg	244mg	12%
Vitamin B2	0.394mg	0.289mg	8%
Vitamin B5	0.42mg		8%
Selenium	32.9µg	37µg	7%
Monounsaturated fat	0.183g	3.062g	7%
Folate	116µg	138µg	6%
Sodium	404mg	512mg	5%
Magnesium	65mg	85mg	5%
Protein	12.1g	9.76g	5%
Vitamin E	0.36mg	0.9mg	4%
Vitamin B3	4.289mg	4.858mg	4%
Vitamin K	1.3µg	4.5µg	3%
Calories	245kcal	310kcal	3%
Potassium	322mg	262mg	2%
Zinc	1.82mg	1.92mg	1%
Carbs	43.8g	45.89g	1%
Net carbs	40.8g	36.09g	N/A
Sugar	1.44g	2.44g	N/A
Choline	18.7mg	20mg	0%
Polyunsaturated fat	1.009g	0.992g	0%
Tryptophan	0.148mg	0.129mg	0%
Threonine	0.366mg	0.312mg	0%
Isoleucine	0.471mg	0.353mg	0%
Leucine	0.858mg	0.671mg	0%
Lysine	0.372mg	0.37mg	0%
Methionine	0.199mg	0.163mg	0%
Phenylalanine	0.596mg	0.488mg	0%
Valine	0.518mg	0.444mg	0%
Histidine	0.271mg	0.255mg	0%