Flour vs. Tortilla — In-Depth Nutrition Comparison
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What are the main differences between flour and tortillas?
- Flour is richer in iron and vitamin B2, yet tortillas are richer in phosphorus, fiber, calcium, vitamin B6, magnesium, and copper.
- Tortillas' daily need coverage for phosphorus is 34% higher.
- Flour has 2 times more iron than tortillas. Flour has 4.64mg of iron, while tortillas have 2.63mg.
- Flour contains less saturated fat.
- Tortillas have a lower glycemic index than flour.
We used Wheat flour, white, all-purpose, enriched, bleached and Tortillas, ready-to-bake or -fry, whole wheat types in this comparison.
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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.
| Contains more IronIron | +76.4% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +∞% |
| 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% |
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 B2Vitamin B2 | +70.9% |
| Contains more Vitamin B3Vitamin B3 | +21.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +32.6% |
| Contains more Vitamin EVitamin E | +1400% |
| Contains more Vitamin B6Vitamin B6 | +609.1% |
| Contains more Vitamin KVitamin K | +1400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 108mg | 346mg | 34% |
| Manganese | 0.682mg | 30% | |
| Fiber | 2.7g | 9.8g | 28% |
| Iron | 4.64mg | 2.63mg | 25% |
| Calcium | 15mg | 244mg | 23% |
| Sodium | 2mg | 512mg | 22% |
| Vitamin B6 | 0.044mg | 0.312mg | 21% |
| Saturated fat | 0.155g | 4.878g | 21% |
| Vitamin B2 | 0.494mg | 0.289mg | 16% |
| Magnesium | 22mg | 85mg | 15% |
| Fats | 0.98g | 9.76g | 14% |
| Copper | 0.144mg | 0.266mg | 14% |
| Zinc | 0.7mg | 1.92mg | 11% |
| Folate | 183µg | 138µg | 11% |
| Carbs | 76.31g | 45.89g | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Vitamin B3 | 5.904mg | 4.858mg | 7% |
| Monounsaturated fat | 0.087g | 3.062g | 7% |
| Vitamin E | 0.06mg | 0.9mg | 6% |
| Selenium | 33.9µg | 37µg | 6% |
| Potassium | 107mg | 262mg | 5% |
| Vitamin K | 0.3µg | 4.5µg | 4% |
| Polyunsaturated fat | 0.413g | 0.992g | 4% |
| Calories | 364kcal | 310kcal | 3% |
| Vitamin B1 | 0.785mg | 0.823mg | 3% |
| Choline | 10.4mg | 20mg | 2% |
| Protein | 10.33g | 9.76g | 1% |
| Net carbs | 73.61g | 36.09g | N/A |
| Sugar | 0.27g | 2.44g | N/A |
| Tryptophan | 0.127mg | 0.129mg | 0% |
| Threonine | 0.281mg | 0.312mg | 0% |
| Isoleucine | 0.357mg | 0.353mg | 0% |
| Leucine | 0.71mg | 0.671mg | 0% |
| Lysine | 0.228mg | 0.37mg | 0% |
| Methionine | 0.183mg | 0.163mg | 0% |
| Phenylalanine | 0.52mg | 0.488mg | 0% |
| Valine | 0.415mg | 0.444mg | 0% |
| Histidine | 0.23mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +66.3% |
| Contains more FatsFats | +895.9% |
| Contains more WaterWater | +152.9% |
| Contains more OtherOther | +865.2% |
~equal in
Protein
~9.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +3419.5% |
| Contains more Poly. FatPolyunsaturated fat | +140.2% |
