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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White bread

Tortilla

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%

~equal in Sodium ~512mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White bread

Tortilla

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.858mg

~equal in Vitamin B12 ~0µg

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%
Zinc	0.74mg	1.92mg	11%
Vitamin B5	0.536mg		11%
Fats	3.33g	9.76g	10%
Calcium	144mg	244mg	10%
Omega-3 (ALA)	0.166g		10%
Folate	111µg	138µg	7%
Monounsaturated fat	0.599g	3.062g	6%
Vitamin E	0.22mg	0.9mg	5%
Potassium	126mg	262mg	4%
Vitamin B2	0.243mg	0.289mg	4%
Vitamin K	0.2µg	4.5µg	4%
Polyunsaturated fat	1.602g	0.992g	4%
Fructose	2.43g		3%
Calories	266kcal	310kcal	2%
Protein	8.85g	9.76g	2%
Carbs	49.42g	45.89g	1%
Sodium	490mg	512mg	1%
Choline	14.6mg	20mg	1%
Protein per 100 calories	3.3g	3.1g	N/A
Calories per 10 g protein	301kcal	318kcal	N/A
Weight per 100 calories	38g	32g	N/A
Unsaturated / Saturated Fat ratio	3.2	0.83	N/A
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-6 (Eicosadienoic acid)	0.002g	0g	N/A