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Tortilla vs. Pita — In-Depth Nutrition Comparison

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What are the main differences between tortilla and pita?

  • Tortilla is richer in iron, folate, vitamin B3, vitamin B1, and phosphorus, yet pita is richer in manganese and copper.
  • Tortilla's daily need coverage for iron is 30% higher.
  • Tortilla has 4 times more folate than pita. Tortilla has 98µg of folate, while pita has 24µg.
  • Tortilla has a lower glycemic index than pita.

We used Tortilla, includes plain and from mutton sandwich (Navajo) and Bread, pita, white, unenriched types in this comparison.

Infographic

Tortilla vs Pita 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Pita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Contains more IronIron +172.1%
Contains more PhosphorusPhosphorus +50.5%
Contains less SodiumSodium -10.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +14.3%
Contains more CopperCopper +64.7%
Contains more ZincZinc +162.5%
Contains more ManganeseManganese +79.5%

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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Pita
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% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.6%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
Contains more Vitamin B5Vitamin B5 +133.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more WaterWater +24.5%
Contains more ProteinProtein +25%
Contains more FatsFats +26.3%
Contains more CarbsCarbs +11.5%
~equal in Other ~1.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +76.2%
Contains less Sat. FatSaturated fat -43.9%
Contains more Poly. FatPolyunsaturated fat +36.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Pita DV% diff.
Iron 3.81mg 1.4mg 30%
Selenium 16.6µg 30%
Folate 98µg 24µg 19%
Starch 43.02g 18%
Vitamin B3 4.125mg 2.142mg 12%
Vitamin B1 0.37mg 0.267mg 9%
Manganese 0.268mg 0.481mg 9%
Phosphorus 146mg 97mg 7%
Copper 0.102mg 0.168mg 7%
Vitamin B5 0.17mg 0.397mg 5%
Zinc 0.32mg 0.84mg 5%
Protein 7.28g 9.1g 4%
Vitamin B6 0.06mg 0.034mg 2%
Sodium 482mg 536mg 2%
Calories 237kcal 275kcal 2%
Magnesium 19mg 26mg 2%
Calcium 70mg 86mg 2%
Carbs 49.94g 55.7g 2%
Fiber 2.4g 2.2g 1%
Polyunsaturated fat 0.391g 0.535g 1%
Vitamin B2 0.114mg 0.097mg 1%
Saturated fat 0.296g 0.166g 1%
Vitamin E 0.19mg 1%
Fats 0.95g 1.2g 0%
Net carbs 47.54g 53.5g N/A
Potassium 105mg 120mg 0%
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.185g 0.105g 0%
Tryptophan 0.06mg 0.105mg 0%
Threonine 0.182mg 0.257mg 0%
Isoleucine 0.286mg 0.349mg 0%
Leucine 0.53mg 0.634mg 0%
Lysine 0.157mg 0.219mg 0%
Methionine 0.122mg 0.16mg 0%
Phenylalanine 0.375mg 0.446mg 0%
Valine 0.326mg 0.394mg 0%
Histidine 0.165mg 0.195mg 0%
Omega-3 - ALA 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Pita
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
23%
Tortilla
14%
Pita
Minerals Daily Need Coverage Score
48%
Tortilla
36%
Pita

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Tortilla
Tortilla is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 2.75g)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 0.13g)
Which food is richer in minerals?
Pita
Pita is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients
  2. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.