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Tortilla vs. Bread sticks — In-Depth Nutrition Comparison

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A recap on the differences between tortillas and bread sticks

  • Tortillas have more phosphorus, fiber, calcium, vitamin B1, vitamin B6, magnesium, and zinc; however, bread sticks are higher in iron and vitamin B2.
  • Tortillas cover your daily phosphorus needs 32% more than bread sticks.
  • Bread sticks contain 11 times less calcium than tortillas. Tortillas contain 244mg of calcium, while bread sticks contain 22mg.
  • Bread sticks have less saturated fat.
  • The glycemic index of bread sticks is higher.

Food varieties used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Bread sticks, plain.

Infographic

Tortilla vs Bread sticks 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 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 6.6% 11% 161% 63% 24% 52% 93% 73% 205%
Contains more MagnesiumMagnesium +165.6%
Contains more CalciumCalcium +1009.1%
Contains more PotassiumPotassium +111.3%
Contains more CopperCopper +41.5%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +186%
Contains less SodiumSodium -28.2%
Contains more IronIron +62.7%
~equal in Selenium ~37.5µg

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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
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% 20% 0% 147% 128% 99% 32% 17% 0% 5.5% 122% 8%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin B6Vitamin B6 +327.4%
Contains more Vitamin KVitamin K +104.5%
Contains more CholineCholine +37%
Contains more Vitamin EVitamin E +12.2%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more FolateFolate +17.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~5.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Bread sticks DV% diff.
Phosphorus 346mg 121mg 32%
Fiber 9.8g 3g 27%
Manganese 0.557mg 24%
Calcium 244mg 22mg 22%
Iron 2.63mg 4.28mg 21%
Vitamin B1 0.823mg 0.589mg 20%
Vitamin B2 0.289mg 0.553mg 20%
Vitamin B6 0.312mg 0.073mg 18%
Polyunsaturated fat 0.992g 3.628g 18%
Saturated fat 4.878g 1.41g 16%
Magnesium 85mg 32mg 13%
Vitamin B5 0.54mg 11%
Copper 0.266mg 0.188mg 9%
Zinc 1.92mg 0.88mg 9%
Sodium 512mg 713mg 9%
Carbs 45.89g 68.4g 8%
Folate 138µg 162µg 6%
Calories 310kcal 412kcal 5%
Potassium 262mg 124mg 4%
Protein 9.76g 12g 4%
Vitamin B3 4.858mg 5.281mg 3%
Vitamin K 4.5µg 2.2µg 2%
Selenium 37µg 37.5µg 1%
Monounsaturated fat 3.062g 3.568g 1%
Vitamin E 0.9mg 1.01mg 1%
Choline 20mg 14.6mg 1%
Fats 9.76g 9.5g 0%
Net carbs 36.09g 65.4g N/A
Sugar 2.44g 1.26g N/A
Tryptophan 0.129mg 0.139mg 0%
Threonine 0.312mg 0.338mg 0%
Isoleucine 0.353mg 0.458mg 0%
Leucine 0.671mg 0.835mg 0%
Lysine 0.37mg 0.281mg 0%
Methionine 0.163mg 0.212mg 0%
Phenylalanine 0.488mg 0.59mg 0%
Valine 0.444mg 0.516mg 0%
Histidine 0.255mg 0.258mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 10% 68% 6% 4%
Protein: 12 g
Fats: 9.5 g
Carbs: 68.4 g
Water: 6.1 g
Other: 4 g
Contains more WaterWater +394.3%
Contains more ProteinProtein +23%
Contains more CarbsCarbs +49.1%
~equal in Fats ~9.5g
~equal in Other ~4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
16% 41% 42%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 3.568 g
Polyunsaturated fat: Poly. Fat 3.628 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +16.5%
Contains more Poly. FatPolyunsaturated fat +265.7%

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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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/nutrients
  2. Bread sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174929/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.