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Tortilla vs. White bread — In-Depth Nutrition Comparison

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Important differences between tortilla and white bread

  • Tortilla has more phosphorus; however, white bread has more vitamin B1, manganese, vitamin B2, selenium, calcium, vitamin B5, and polyunsaturated fat.
  • White bread's daily need coverage for vitamin B1 is 14% more.
  • White bread has a higher glycemic index than tortilla.

The food varieties used in the comparison are Tortilla, includes plain and from mutton sandwich (Navajo) and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Tortilla vs White bread 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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PhosphorusPhosphorus +49%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +105.7%
Contains more PotassiumPotassium +20%
Contains more ZincZinc +131.3%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +32.5%
~equal in Iron ~3.61mg
~equal in Copper ~0.101mg
~equal in Sodium ~490mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +215.3%
Contains more Vitamin B6Vitamin B6 +45%
Contains more FolateFolate +13.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +21.6%
Contains more FatsFats +250.5%
~equal in Carbs ~49.42g
~equal in Water ~36.42g
~equal in Other ~1.98g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -57.6%
Contains more Mono. FatMonounsaturated fat +223.8%
Contains more Poly. FatPolyunsaturated fat +309.7%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more StarchStarch +15.7%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +41.9%
Contains more GlucoseGlucose +946.7%
Contains more FructoseFructose +∞%
~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.
Tortilla White bread
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tortilla White bread DV% diff.
Vitamin B1 0.37mg 0.533mg 14%
Manganese 0.268mg 0.536mg 12%
Vitamin B2 0.114mg 0.243mg 10%
Selenium 16.6µg 22µg 10%
Polyunsaturated fat 0.391g 1.602g 8%
Phosphorus 146mg 98mg 7%
Vitamin B5 0.17mg 0.536mg 7%
Calcium 70mg 144mg 7%
Zinc 0.32mg 0.74mg 4%
Vitamin B3 4.125mg 4.78mg 4%
Fats 0.95g 3.33g 4%
Iron 3.81mg 3.61mg 3%
Choline 14.6mg 3%
Protein 7.28g 8.85g 3%
Fructose 0g 2.43g 3%
Folate 98µg 111µg 3%
Saturated fat 0.296g 0.698g 2%
Vitamin B6 0.06mg 0.087mg 2%
Starch 43.02g 37.17g 2%
Monounsaturated fat 0.185g 0.599g 1%
Calories 237kcal 266kcal 1%
Fiber 2.4g 2.7g 1%
Potassium 105mg 126mg 1%
Magnesium 19mg 23mg 1%
Net carbs 47.54g 46.72g N/A
Carbs 49.94g 49.42g 0%
Sugar 2.75g 5.67g N/A
Copper 0.102mg 0.101mg 0%
Sodium 482mg 490mg 0%
Vitamin E 0.19mg 0.22mg 0%
Vitamin K 0.4µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.019g 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla White bread
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
33%
White bread
Minerals Daily Need Coverage Score
48%
Tortilla
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 0.402g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 21)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.