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  6. Tortilla vs. Arepa

Tortilla vs. Arepa — In-Depth Nutrition Comparison

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How are Tortilla and Arepa different?

  • Tortilla is higher than Arepa in Iron, Vitamin B1, Vitamin B3, Selenium, Copper, Manganese, and Vitamin B2.
  • Tortilla covers your daily need of Iron 35% more than Arepa.
  • Tortilla contains 5 times more Vitamin B1 than Arepa. Tortilla contains 0.37mg of Vitamin B1, while Arepa contains 0.07mg.
  • Arepa is lower in Sodium.

Tortilla, includes plain and from mutton sandwich (Navajo) and Restaurant, Latino, arepa (unleavened cornmeal bread) types were used in this article.

Infographic

Tortilla vs Arepa 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.
Tortilla
Tortilla
6
:
4
Arepa
Arepa
Contains more Iron +266.3%
Contains more Phosphorus +24.8%
Contains more Potassium +19.3%
Contains more Copper +240%
Contains more Manganese +131%
Contains more Selenium +172.1%
Contains more Calcium +27.1%
Contains more Magnesium +42.1%
Contains less Sodium -44%
Contains more Zinc +150%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Arepa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 39% 20% 51% 8% 36% 22% 10% 16% 34%
Contains more Iron +266.3%
Contains more Phosphorus +24.8%
Contains more Potassium +19.3%
Contains more Copper +240%
Contains more Manganese +131%
Contains more Selenium +172.1%
Contains more Calcium +27.1%
Contains more Magnesium +42.1%
Contains less Sodium -44%
Contains more Zinc +150%

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.
Tortilla
Tortilla
5
:
6
Arepa
Arepa
Contains more Vitamin B1 +428.6%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +364.5%
Contains more Vitamin E +52.6%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +78.3%
Contains more Vitamin K +775%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Arepa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 6% 0% 0% 18% 10% 17% 13% 25% 0% 0% 9%
Contains more Vitamin B1 +428.6%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +364.5%
Contains more Vitamin E +52.6%
Contains more Vitamin B5 +18.8%
Contains more Vitamin B6 +78.3%
Contains more Vitamin K +775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tortilla
Tortilla
3
:
2
Arepa
Arepa
Contains more Protein +32.8%
Contains more Carbs +34.5%
Contains more Other +55.8%
Contains more Fats +466.3%
Contains more Water +27.1%
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Arepa
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more Protein +32.8%
Contains more Carbs +34.5%
Contains more Other +55.8%
Contains more Fats +466.3%
Contains more Water +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tortilla
Tortilla
1
:
2
Arepa
Arepa
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +718.4%
Contains more Polyunsaturated fat +152.9%
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Arepa
54% 28% 18%
Saturated Fat: 2.902 g
Monounsaturated Fat: 1.514 g
Polyunsaturated fat: 0.989 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +718.4%
Contains more Polyunsaturated fat +152.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tortilla
Tortilla
3
:
1
Arepa
Arepa
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +478%
Contains more Sucrose +50%
Tortilla
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
Arepa
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +478%
Contains more Sucrose +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Arepa Opinion
Net carbs 47.54g 34.54g Tortilla
Protein 7.28g 5.48g Tortilla
Fats 0.95g 5.38g Arepa
Carbs 49.94g 37.14g Tortilla
Calories 237kcal 219kcal Tortilla
Starch 43.02g Tortilla
Sugar 2.75g 0.87g Arepa
Fiber 2.4g 2.6g Arepa
Calcium 70mg 89mg Arepa
Iron 3.81mg 1.04mg Tortilla
Magnesium 19mg 27mg Arepa
Phosphorus 146mg 117mg Tortilla
Potassium 105mg 88mg Tortilla
Sodium 482mg 270mg Arepa
Zinc 0.32mg 0.8mg Arepa
Copper 0.102mg 0.03mg Tortilla
Manganese 0.268mg 0.116mg Tortilla
Selenium 16.6µg 6.1µg Tortilla
Vitamin A 213IU Arepa
Vitamin A RAE 61µg Arepa
Vitamin E 0.19mg 0.29mg Arepa
Vitamin B1 0.37mg 0.07mg Tortilla
Vitamin B2 0.114mg 0.042mg Tortilla
Vitamin B3 4.125mg 0.888mg Tortilla
Vitamin B5 0.17mg 0.202mg Arepa
Vitamin B6 0.06mg 0.107mg Arepa
Folate 98µg Tortilla
Vitamin K 0.4µg 3.5µg Arepa
Tryptophan 0.06mg 0.048mg Tortilla
Threonine 0.182mg 0.193mg Arepa
Isoleucine 0.286mg 0.207mg Tortilla
Leucine 0.53mg 0.671mg Arepa
Lysine 0.157mg 0.228mg Arepa
Methionine 0.122mg 0.131mg Arepa
Phenylalanine 0.375mg 0.276mg Tortilla
Valine 0.326mg 0.276mg Tortilla
Histidine 0.165mg 0.166mg Arepa
Cholesterol 5mg Tortilla
Trans Fat 0.157g Tortilla
Saturated Fat 0.296g 2.902g Tortilla
Omega-3 - EPA 0.003g Arepa
Omega-3 - DPA 0.003g Arepa
Monounsaturated Fat 0.185g 1.514g Arepa
Polyunsaturated fat 0.391g 0.989g Arepa
Omega-6 - Eicosadienoic acid 0g 0.003g Arepa
Omega-6 - Linoleic acid 0.825g Arepa
Omega-6 - Gamma-linoleic acid 0g 0.002g Arepa
Omega-3 - ALA 0.019g 0.065g Arepa
Omega-6 - Dihomo-gamma-linoleic acid 0.005g Arepa

Which food is preferable for your diet?

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

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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
25%
Tortilla
9%
Arepa
Minerals Daily Need Coverage Score
48%
Tortilla
26%
Arepa

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 2.606g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is lower in Sugar?
Arepa
Arepa is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Arepa
Arepa contains less Sodium (difference - 212mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients
  2. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.