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Rice vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between rice and tortillas

  • The amount of vitamin B1, selenium, phosphorus, fiber, calcium, copper, vitamin B2, and vitamin B3 in tortillas is higher than in rice.
  • Tortillas cover your daily vitamin B1 needs 55% more than rice.
  • Rice contains less saturated fat.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Tortillas, ready-to-bake or -fry, whole wheat.

Infographic

Rice 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.
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +2340%
Contains more PotassiumPotassium +648.6%
Contains more IronIron +119.2%
Contains more CopperCopper +285.5%
Contains more ZincZinc +291.8%
Contains more PhosphorusPhosphorus +704.7%
Contains more SeleniumSelenium +393.3%

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.
Rice
1
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin B1Vitamin B1 +404.9%
Contains more Vitamin B2Vitamin B2 +2123.1%
Contains more Vitamin B3Vitamin B3 +229.1%
Contains more Vitamin B6Vitamin B6 +235.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.9%
Contains more CholineCholine +852.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Tortilla DV% diff.
Vitamin B1 0.163mg 0.823mg 55%
Selenium 7.5µg 37µg 54%
Phosphorus 43mg 346mg 43%
Fiber 0.4g 9.8g 38%
Calcium 10mg 244mg 23%
Saturated fat 0.077g 4.878g 22%
Sodium 1mg 512mg 22%
Copper 0.069mg 0.266mg 22%
Manganese 0.472mg 21%
Vitamin B2 0.013mg 0.289mg 21%
Vitamin B3 1.476mg 4.858mg 21%
Folate 58µg 138µg 20%
Iron 1.2mg 2.63mg 18%
Vitamin B6 0.093mg 0.312mg 17%
Magnesium 12mg 85mg 17%
Fats 0.28g 9.76g 15%
Protein 2.69g 9.76g 14%
Zinc 0.49mg 1.92mg 13%
Calories 130kcal 310kcal 9%
Vitamin B5 0.39mg 8%
Monounsaturated fat 0.088g 3.062g 7%
Potassium 35mg 262mg 7%
Vitamin E 0.04mg 0.9mg 6%
Polyunsaturated fat 0.076g 0.992g 6%
Carbs 28.17g 45.89g 6%
Vitamin K 0µg 4.5µg 4%
Choline 2.1mg 20mg 3%
Net carbs 27.77g 36.09g N/A
Sugar 0.05g 2.44g N/A
Tryptophan 0.031mg 0.129mg 0%
Threonine 0.096mg 0.312mg 0%
Isoleucine 0.116mg 0.353mg 0%
Leucine 0.222mg 0.671mg 0%
Lysine 0.097mg 0.37mg 0%
Methionine 0.063mg 0.163mg 0%
Phenylalanine 0.144mg 0.488mg 0%
Valine 0.164mg 0.444mg 0%
Histidine 0.063mg 0.255mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 WaterWater +127%
Contains more ProteinProtein +262.8%
Contains more FatsFats +3385.7%
Contains more CarbsCarbs +62.9%
Contains more OtherOther +957.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -98.4%
Contains more Mono. FatMonounsaturated fat +3379.5%
Contains more Poly. FatPolyunsaturated fat +1205.3%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.