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Tortilla vs. French rolls — In-Depth Nutrition Comparison

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The main differences between tortillas and french rolls

  • Tortillas are richer than french rolls in phosphorus, fiber, vitamin B1, vitamin B6, selenium, magnesium, calcium, copper, and zinc.
  • Daily need coverage for phosphorus for tortillas is 37% higher.
  • Tortillas contain 8 times more vitamin B6 than french rolls. Tortillas contain 0.312mg of vitamin B6, while french rolls contain 0.039mg.
  • French rolls contain less saturated fat.
  • Tortillas have a lower glycemic index than french rolls.

Food types used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Rolls, french.

Infographic

Tortilla vs French rolls 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 14% 27% 10% 102% 45% 25% 36% 75% 73% 152%
Contains more MagnesiumMagnesium +325%
Contains more CalciumCalcium +168.1%
Contains more PotassiumPotassium +129.8%
Contains more CopperCopper +97%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +311.9%
Contains less SodiumSodium -10.8%
Contains more SeleniumSelenium +32.6%
~equal in Iron ~2.71mg

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% 6% 0% 131% 69% 82% 27% 9% 0% 4.5% 85% 8.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +57.4%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +22.1%
Contains more CholineCholine +35.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla French rolls DV% diff.
Phosphorus 346mg 84mg 37%
Fiber 9.8g 3.2g 26%
Vitamin B1 0.823mg 0.523mg 25%
Manganese 0.559mg 24%
Vitamin B6 0.312mg 0.039mg 21%
Saturated fat 4.878g 0.962g 18%
Selenium 37µg 27.9µg 17%
Copper 0.266mg 0.135mg 15%
Methionine 0.163mg 153mg 15%
Magnesium 85mg 20mg 15%
Calcium 244mg 91mg 15%
Zinc 1.92mg 0.9mg 9%
Vitamin B5 0.452mg 9%
Fats 9.76g 4.3g 8%
Folate 138µg 113µg 6%
Vitamin E 0.9mg 0.3mg 4%
Potassium 262mg 114mg 4%
Vitamin B3 4.858mg 4.352mg 3%
Sodium 512mg 574mg 3%
Monounsaturated fat 3.062g 1.961g 3%
Calories 310kcal 277kcal 2%
Protein 9.76g 8.6g 2%
Vitamin K 4.5µg 1.8µg 2%
Polyunsaturated fat 0.992g 0.834g 1%
Vitamin B2 0.289mg 0.3mg 1%
Choline 20mg 14.8mg 1%
Iron 2.63mg 2.71mg 1%
Carbs 45.89g 50.2g 1%
Net carbs 36.09g 47g N/A
Sugar 2.44g 0.31g N/A
Tryptophan 0.129mg 0.099mg 0%
Threonine 0.312mg 0.255mg 0%
Isoleucine 0.353mg 0.336mg 0%
Leucine 0.671mg 0.608mg 0%
Lysine 0.37mg 0.231mg 0%
Phenylalanine 0.488mg 0.422mg 0%
Valine 0.444mg 0.38mg 0%
Histidine 0.255mg 0.188mg 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
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Contains more ProteinProtein +13.5%
Contains more FatsFats +127%
Contains more OtherOther +111.4%
Contains more WaterWater +15.4%
~equal in Carbs ~50.2g

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
26% 52% 22%
Saturated fat: Sat. Fat 0.962 g
Monounsaturated fat: Mono. Fat 1.961 g
Polyunsaturated fat: Poly. Fat 0.834 g
Contains more Mono. FatMonounsaturated fat +56.1%
Contains more Poly. FatPolyunsaturated fat +18.9%
Contains less Sat. FatSaturated fat -80.3%

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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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.