Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tortilla
  5. Compare
  6. Tortilla vs. Brown rice

Tortilla vs. Brown rice — In-Depth Nutrition Comparison

Compare

Significant differences between tortilla and brown rice

  • Tortilla has more iron, folate, selenium, vitamin B1, vitamin B3, calcium, and phosphorus; however, brown rice is richer in manganese.
  • Tortilla covers your daily iron needs 41% more than brown rice.
  • Brown rice has 121 times less sodium than tortilla. Tortilla has 482mg of sodium, while brown rice has 4mg.
  • 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 Tortilla, includes plain, and from mutton sandwich (Navajo) and Rice, brown, long-grain, cooked.

Infographic

Tortilla vs Brown rice 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%
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%
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%
Contains more MagnesiumMagnesium +105.3%
Contains more ZincZinc +121.9%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +263.4%
~equal in Copper ~0.106mg

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%
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%
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%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +105%
~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 Tortilla Brown rice DV% diff.
Iron 3.81mg 0.56mg 41%
Manganese 0.268mg 0.974mg 31%
Folate 98µg 9µg 22%
Sodium 482mg 4mg 21%
Selenium 16.6µg 5.8µg 20%
Vitamin B1 0.37mg 0.178mg 16%
Vitamin B3 4.125mg 2.561mg 10%
Protein 7.28g 2.74g 9%
Carbs 49.94g 25.58g 8%
Starch 43.02g 24.79g 8%
Calcium 70mg 3mg 7%
Phosphorus 146mg 103mg 6%
Calories 237kcal 123kcal 6%
Magnesium 19mg 39mg 5%
Vitamin B6 0.06mg 0.123mg 5%
Vitamin B5 0.17mg 0.38mg 4%
Zinc 0.32mg 0.71mg 4%
Vitamin B2 0.114mg 0.069mg 3%
Fiber 2.4g 1.6g 3%
Choline 9.2mg 2%
Potassium 105mg 86mg 1%
Fats 0.95g 0.97g 0%
Net carbs 47.54g 23.98g N/A
Sugar 2.75g 0.24g N/A
Copper 0.102mg 0.106mg 0%
Vitamin E 0.19mg 0.17mg 0%
Vitamin K 0.4µg 0.2µg 0%
Saturated fat 0.296g 0.26g 0%
Monounsaturated fat 0.185g 0.369g 0%
Polyunsaturated fat 0.391g 0.366g 0%
Tryptophan 0.06mg 0.033mg 0%
Threonine 0.182mg 0.095mg 0%
Isoleucine 0.286mg 0.109mg 0%
Leucine 0.53mg 0.214mg 0%
Lysine 0.157mg 0.099mg 0%
Methionine 0.122mg 0.058mg 0%
Phenylalanine 0.375mg 0.133mg 0%
Valine 0.326mg 0.151mg 0%
Histidine 0.165mg 0.066mg 0%
Omega-3 - ALA 0.019g 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +165.7%
Contains more CarbsCarbs +95.2%
Contains more OtherOther +325%
Contains more WaterWater +75.9%
~equal in Fats ~0.97g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -12.2%
Contains more Mono. FatMonounsaturated fat +99.5%
~equal in Polyunsaturated fat ~0.366g

Carbohydrate type comparison

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

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