Tortilla vs. Flour — In-Depth Nutrition Comparison
Compare
What are the main differences between tortillas and flour?
- Tortillas are richer in phosphorus, fiber, calcium, vitamin B6, magnesium, and copper, yet flour is richer in iron and vitamin B2.
- Tortillas' daily need coverage for phosphorus is 34% higher.
- Tortillas have 256 times more sodium than flour. Tortillas have 512mg of sodium, while flour has 2mg.
- Tortillas have a lower glycemic index than flour.
We used Tortillas, ready-to-bake or -fry, whole wheat and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.
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.
| Contains more MagnesiumMagnesium | +286.4% |
| Contains more CalciumCalcium | +1526.7% |
| Contains more PotassiumPotassium | +144.9% |
| Contains more CopperCopper | +84.7% |
| Contains more ZincZinc | +174.3% |
| Contains more PhosphorusPhosphorus | +220.4% |
| Contains more IronIron | +76.4% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B6Vitamin B6 | +609.1% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more Vitamin B2Vitamin B2 | +70.9% |
| Contains more Vitamin B3Vitamin B3 | +21.5% |
| Contains more FolateFolate | +32.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 346mg | 108mg | 34% |
| Manganese | 0.682mg | 30% | |
| Fiber | 9.8g | 2.7g | 28% |
| Iron | 2.63mg | 4.64mg | 25% |
| Calcium | 244mg | 15mg | 23% |
| Sodium | 512mg | 2mg | 22% |
| Vitamin B6 | 0.312mg | 0.044mg | 21% |
| Saturated fat | 4.878g | 0.155g | 21% |
| Vitamin B2 | 0.289mg | 0.494mg | 16% |
| Magnesium | 85mg | 22mg | 15% |
| Fats | 9.76g | 0.98g | 14% |
| Copper | 0.266mg | 0.144mg | 14% |
| Zinc | 1.92mg | 0.7mg | 11% |
| Folate | 138µg | 183µg | 11% |
| Carbs | 45.89g | 76.31g | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin B3 | 4.858mg | 5.904mg | 7% |
| Monounsaturated fat | 3.062g | 0.087g | 7% |
| Vitamin E | 0.9mg | 0.06mg | 6% |
| Selenium | 37µg | 33.9µg | 6% |
| Potassium | 262mg | 107mg | 5% |
| Vitamin K | 4.5µg | 0.3µg | 4% |
| Polyunsaturated fat | 0.992g | 0.413g | 4% |
| Calories | 310kcal | 364kcal | 3% |
| Vitamin B1 | 0.823mg | 0.785mg | 3% |
| Choline | 20mg | 10.4mg | 2% |
| Protein | 9.76g | 10.33g | 1% |
| Net carbs | 36.09g | 73.61g | N/A |
| Sugar | 2.44g | 0.27g | N/A |
| Tryptophan | 0.129mg | 0.127mg | 0% |
| Threonine | 0.312mg | 0.281mg | 0% |
| Isoleucine | 0.353mg | 0.357mg | 0% |
| Leucine | 0.671mg | 0.71mg | 0% |
| Lysine | 0.37mg | 0.228mg | 0% |
| Methionine | 0.163mg | 0.183mg | 0% |
| Phenylalanine | 0.488mg | 0.52mg | 0% |
| Valine | 0.444mg | 0.415mg | 0% |
| Histidine | 0.255mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +895.9% |
| Contains more WaterWater | +152.9% |
| Contains more OtherOther | +865.2% |
| Contains more CarbsCarbs | +66.3% |
~equal in
Protein
~10.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3419.5% |
| Contains more Poly. FatPolyunsaturated fat | +140.2% |
| Contains less Sat. FatSaturated fat | -96.8% |
