White bread vs. Tortilla — In-Depth Nutrition Comparison
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The main differences between white bread and tortillas
- White bread is richer in iron, yet tortillas are richer in phosphorus, fiber, selenium, vitamin B1, copper, vitamin B6, magnesium, and zinc.
- Daily need coverage for phosphorus for tortillas is 35% higher.
- White bread contains less saturated fat.
- Tortillas have a lower glycemic index than white bread.
Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Tortillas, ready-to-bake or -fry, whole wheat.
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.
| Contains more IronIron | +37.3% |
| Contains more ManganeseManganese | +∞% |
| 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% |
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 B5Vitamin B5 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
9.76 g
Fats:
9.76 g
Carbs:
45.89 g
Water:
30.15 g
Other:
4.44 g
| Contains more WaterWater | +20.8% |
| Contains more ProteinProtein | +10.3% |
| Contains more FatsFats | +193.1% |
| Contains more OtherOther | +124.2% |
~equal in
Carbs
~45.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
4.878 g
Monounsaturated fat:
Mono. Fat
3.062 g
Polyunsaturated fat:
Poly. Fat
0.992 g
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Poly. FatPolyunsaturated fat | +61.5% |
| Contains more Mono. FatMonounsaturated fat | +411.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 98mg | 346mg | 35% |
| Fiber | 2.7g | 9.8g | 28% |
| Selenium | 22µg | 37µg | 27% |
| Vitamin B1 | 0.533mg | 0.823mg | 24% |
| Manganese | 0.536mg | 23% | |
| Saturated fat | 0.698g | 4.878g | 19% |
| Copper | 0.101mg | 0.266mg | 18% |
| Vitamin B6 | 0.087mg | 0.312mg | 17% |
| Magnesium | 23mg | 85mg | 15% |
| Starch | 37.17g | 15% | |
| Iron | 3.61mg | 2.63mg | 12% |
| Vitamin B5 | 0.536mg | 11% | |
| Zinc | 0.74mg | 1.92mg | 11% |
| Calcium | 144mg | 244mg | 10% |
| Fats | 3.33g | 9.76g | 10% |
| Folate | 111µg | 138µg | 7% |
| Monounsaturated fat | 0.599g | 3.062g | 6% |
| Vitamin E | 0.22mg | 0.9mg | 5% |
| Potassium | 126mg | 262mg | 4% |
| Polyunsaturated fat | 1.602g | 0.992g | 4% |
| Vitamin B2 | 0.243mg | 0.289mg | 4% |
| Vitamin K | 0.2µg | 4.5µg | 4% |
| Fructose | 2.43g | 3% | |
| Calories | 266kcal | 310kcal | 2% |
| Protein | 8.85g | 9.76g | 2% |
| Choline | 14.6mg | 20mg | 1% |
| Sodium | 490mg | 512mg | 1% |
| Carbs | 49.42g | 45.89g | 1% |
| Net carbs | 46.72g | 36.09g | N/A |
| Sugar | 5.67g | 2.44g | N/A |
| Vitamin B3 | 4.78mg | 4.858mg | 0% |
| Trans fat | 0.027g | 0g | 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 | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
45%
Minerals Daily Need Coverage Score
56%
81%
Comparison summary
Which food contains less Sodium?
White bread contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 4.18g)
Which food is lower in Sugar?
Tortilla is lower in Sugar (difference - 3.23g)
Which food is lower in glycemic index?
Tortilla is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Tortilla is relatively richer in minerals
Which food is richer in vitamins?
Tortilla is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)