Based on protein, carbs, fat and fiber, tortillas have a slight advantage over rice as they are higher in protein with a little lower carb count however, tortillas are much higher in calories so if you’re looking to lose weight, corn tortillas are better than flour tortillas. Nutritionally speaking, tortillas have more vitamin B1, B2 and B3 than rice but less B5 and the same amount of B6. Neither white rice nor tortilla have B12. Tortillas have more sodium than rice but also more potassium, calcium, magnesium, iron, selenium and phosphorus.
It is challenging to do a direct comparison between rice and tortillas because nutritional values and calories are all dependent upon the type of rice or tortilla you choose. Also when comparing white rice there is a subdivision of enriched white rice and unenriched white rice which changes the nutritional values. Also keep in mind since gluten free versions of tortillas exist, they are made with rice. Look closely at the values of each particular product and variety to make an informed decision for your health.
What is the Nutritional Value of a Corn Tortilla?
1 100g serving of a corn tortilla contains:
- 159 calories
- 4.55g protein
- 2.27g total fat
- 43.18g carbohydrates
- 4.5g fiber
- 2.27g sugar
- 45mg calcium
- 3.27mg iron
- 136mg sodium
- 2.7mg vitamin C
- 227 IUs vitamin A
- 0mg cholesterol
What is the Nutritional Value of a Flour Tortilla?
1 100g serving of flour tortilla contains:
- 304 calories
- 8.93g protein
- 8.04g fat
- 48.21g carbohydrates
- 1.8g fiber
- 0g sugar
- 179mg calcium
- 0.64mg iron
- 732mg sodium
- 0mg vitamin C
- 0 IUs vitamin A
- 1.79g saturated fat
- 2.68g monounsaturated fat
- 1.79g polyunsaturated fat
- 0g trans fat
- 0mg cholesterol
What is the Nutritional Value of White Rice?
1 100g serving of cooked white rice contains:
- 242 calories
- 0.4g total fat
- 0mg cholesterol
- 1mg sodium
- 35mg potassium
- 53.4g carbohydrates
- 0.6g fiber
- 0.1g sugar
- 4.4g protein
- 0mg vitamin C
- 0.7mg manganese
- 2.7mg iron
- 0.3mg thiamin