Tortilla vs. White bread — In-Depth Nutrition Comparison

Compare

The main differences between tortillas and white bread

Tortillas are richer in phosphorus, fiber, selenium, vitamin B1, copper, vitamin B6, magnesium, and zinc, yet white bread is richer in iron.
Daily need coverage for phosphorus for tortillas is 35% higher.
Tortillas contain 7 times more saturated fat than white bread. Tortillas contain 4.878g of saturated fat, while white bread contains 0.698g.
Tortillas have a lower glycemic index than white bread.

Food types used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Bread, white, commercially prepared (includes soft bread crumbs).

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

White bread

Contains more MagnesiumMagnesium	+269.6%
Contains more CalciumCalcium	+69.4%
Contains more PotassiumPotassium	+107.9%
Contains more CopperCopper	+163.4%
Contains more ZincZinc	+159.5%
Contains more PhosphorusPhosphorus	+253.1%
Contains more SeleniumSelenium	+68.2%

Contains more IronIron

+37.3%

~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.

Tortilla

White bread

Contains more Vitamin EVitamin E	+309.1%
Contains more Vitamin B1Vitamin B1	+54.4%
Contains more Vitamin B2Vitamin B2	+18.9%
Contains more Vitamin B6Vitamin B6	+258.6%
Contains more Vitamin KVitamin K	+2150%
Contains more FolateFolate	+24.3%
Contains more CholineCholine	+37%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~4.78mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	346mg	98mg	35%
Fiber	9.8g	2.7g	28%
Selenium	37µg	22µg	27%
Vitamin B1	0.823mg	0.533mg	24%
Manganese		0.536mg	23%
Saturated fat	4.878g	0.698g	19%
Copper	0.266mg	0.101mg	18%
Vitamin B6	0.312mg	0.087mg	17%
Magnesium	85mg	23mg	15%
Starch		37.17g	15%
Iron	2.63mg	3.61mg	12%
Vitamin B5		0.536mg	11%
Zinc	1.92mg	0.74mg	11%
Calcium	244mg	144mg	10%
Fats	9.76g	3.33g	10%
Folate	138µg	111µg	7%
Monounsaturated fat	3.062g	0.599g	6%
Vitamin E	0.9mg	0.22mg	5%
Potassium	262mg	126mg	4%
Polyunsaturated fat	0.992g	1.602g	4%
Vitamin B2	0.289mg	0.243mg	4%
Vitamin K	4.5µg	0.2µg	4%
Fructose		2.43g	3%
Calories	310kcal	266kcal	2%
Protein	9.76g	8.85g	2%
Choline	20mg	14.6mg	1%
Sodium	512mg	490mg	1%
Carbs	45.89g	49.42g	1%
Net carbs	36.09g	46.72g	N/A
Sugar	2.44g	5.67g	N/A
Vitamin B3	4.858mg	4.78mg	0%
Trans fat	0g	0.027g	N/A
Tryptophan	0.129mg		0%
Threonine	0.312mg		0%
Isoleucine	0.353mg		0%
Leucine	0.671mg		0%
Lysine	0.37mg		0%
Methionine	0.163mg		0%
Phenylalanine	0.488mg		0%
Valine	0.444mg		0%
Histidine	0.255mg		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid	0g	0.002g	N/A