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Brown rice vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between brown rice and tortilla

  • Brown rice has more manganese; however, tortilla is richer in iron, folate, selenium, vitamin B1, vitamin B3, calcium, and phosphorus.
  • Tortilla covers your daily iron needs 41% more than brown rice.
  • Tortilla has 4 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while tortilla has 0.268mg.
  • Brown rice contains less sodium.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of tortilla is 52.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Brown rice vs Tortilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +105.3%
Contains more ZincZinc +121.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +263.4%
Contains more CalciumCalcium +2233.3%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +580.4%
Contains more PhosphorusPhosphorus +41.7%
Contains more SeleniumSelenium +186.2%
~equal in Copper ~0.102mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +105%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B3Vitamin B3 +61.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +988.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +75.9%
Contains more ProteinProtein +165.7%
Contains more CarbsCarbs +95.2%
Contains more OtherOther +325%
~equal in Fats ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -12.2%
Contains more Mono. FatMonounsaturated fat +99.5%
~equal in Polyunsaturated fat ~0.391g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more StarchStarch +73.5%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0.22g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Tortilla
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Tortilla DV% diff.
Iron 0.56mg 3.81mg 41%
Manganese 0.974mg 0.268mg 31%
Folate 9µg 98µg 22%
Sodium 4mg 482mg 21%
Selenium 5.8µg 16.6µg 20%
Vitamin B1 0.178mg 0.37mg 16%
Vitamin B3 2.561mg 4.125mg 10%
Protein 2.74g 7.28g 9%
Carbs 25.58g 49.94g 8%
Starch 24.79g 43.02g 8%
Calcium 3mg 70mg 7%
Phosphorus 103mg 146mg 6%
Calories 123kcal 237kcal 6%
Magnesium 39mg 19mg 5%
Vitamin B6 0.123mg 0.06mg 5%
Vitamin B5 0.38mg 0.17mg 4%
Zinc 0.71mg 0.32mg 4%
Vitamin B2 0.069mg 0.114mg 3%
Fiber 1.6g 2.4g 3%
Choline 9.2mg 2%
Potassium 86mg 105mg 1%
Fats 0.97g 0.95g 0%
Net carbs 23.98g 47.54g N/A
Sugar 0.24g 2.75g N/A
Copper 0.106mg 0.102mg 0%
Vitamin E 0.17mg 0.19mg 0%
Vitamin K 0.2µg 0.4µg 0%
Saturated fat 0.26g 0.296g 0%
Monounsaturated fat 0.369g 0.185g 0%
Polyunsaturated fat 0.366g 0.391g 0%
Tryptophan 0.033mg 0.06mg 0%
Threonine 0.095mg 0.182mg 0%
Isoleucine 0.109mg 0.286mg 0%
Leucine 0.214mg 0.53mg 0%
Lysine 0.099mg 0.157mg 0%
Methionine 0.058mg 0.122mg 0%
Phenylalanine 0.133mg 0.375mg 0%
Valine 0.151mg 0.326mg 0%
Histidine 0.066mg 0.165mg 0%
Omega-3 - ALA 0.011g 0.019g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Brown rice
23%
Tortilla
Minerals Daily Need Coverage Score
32%
Brown rice
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 14)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.51g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.036g)
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.