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Yogurt vs. Tortilla — In-Depth Nutrition Comparison

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How are yogurt and tortilla different?

  • Yogurt is higher in vitamin B2; however, tortilla is richer in iron, vitamin B1, vitamin B3, folate, selenium, manganese, fiber, and copper.
  • Daily need coverage for iron for tortilla is 47% higher.
  • Yogurt contains 2 times more vitamin B2 than tortilla. While yogurt contains 0.278mg of vitamin B2, tortilla contains only 0.114mg.
  • Yogurt has less sodium.
  • Yogurt has a lower glycemic index (19) than tortilla (52).

Yogurt, Greek, plain, nonfat and Tortilla, includes plain and from mutton sandwich (Navajo) are the varieties used in this article.

Infographic

Yogurt vs Tortilla 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.
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +34.3%
Contains more ZincZinc +62.5%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +72.7%
Contains more IronIron +5342.9%
Contains more CopperCopper +500%
Contains more ManganeseManganese +2877.8%
Contains more SeleniumSelenium +71.1%
~equal in Phosphorus ~146mg

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.
Yogurt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +143.9%
Contains more Vitamin B5Vitamin B5 +94.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1800%
Contains more Vitamin B1Vitamin B1 +1508.7%
Contains more Vitamin B3Vitamin B3 +1883.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +40%
Contains more WaterWater +113%
Contains more FatsFats +143.6%
Contains more CarbsCarbs +1287.2%
Contains more OtherOther +159.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +249.1%
Contains more Poly. FatPolyunsaturated fat +3158.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Tortilla
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yogurt Tortilla DV% diff.
Iron 0.07mg 3.81mg 47%
Vitamin B12 0.75µg 31%
Vitamin B1 0.023mg 0.37mg 29%
Vitamin B3 0.208mg 4.125mg 24%
Folate 7µg 98µg 23%
Sodium 36mg 482mg 19%
Starch 43.02g 18%
Carbs 3.6g 49.94g 15%
Vitamin B2 0.278mg 0.114mg 13%
Selenium 9.7µg 16.6µg 13%
Manganese 0.009mg 0.268mg 11%
Fiber 0g 2.4g 10%
Calories 59kcal 237kcal 9%
Copper 0.017mg 0.102mg 9%
Protein 10.19g 7.28g 6%
Calcium 110mg 70mg 4%
Choline 15.1mg 3%
Vitamin B5 0.331mg 0.17mg 3%
Polyunsaturated fat 0.012g 0.391g 3%
Cholesterol 5mg 2%
Zinc 0.52mg 0.32mg 2%
Magnesium 11mg 19mg 2%
Phosphorus 135mg 146mg 2%
Potassium 141mg 105mg 1%
Vitamin E 0.01mg 0.19mg 1%
Fats 0.39g 0.95g 1%
Saturated fat 0.117g 0.296g 1%
Net carbs 3.6g 47.54g N/A
Sugar 3.24g 2.75g N/A
Vitamin A 1µg 0%
Vitamin B6 0.063mg 0.06mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0.006g N/A
Monounsaturated fat 0.053g 0.185g 0%
Tryptophan 0.06mg 0%
Threonine 0.182mg 0%
Isoleucine 0.286mg 0%
Leucine 0.53mg 0%
Lysine 0.157mg 0%
Methionine 0.122mg 0%
Phenylalanine 0.375mg 0%
Valine 0.326mg 0%
Histidine 0.165mg 0%
Omega-3 - ALA 0.001g 0.019g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Yogurt
23%
Tortilla
Minerals Daily Need Coverage Score
19%
Yogurt
48%
Tortilla

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 446mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.179g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Tortilla
Tortilla is lower in Sugar (difference - 0.49g)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $2.6)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.