Quesadilla vs Sushi Roll: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Quesadilla is generally healthier
Quesadilla comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (12g vs 5.8g), more fiber (1.2g vs 0.8g), less sugar (1.8g vs 3g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sushi Roll
143 kcal
More Protein
Quesadilla
12g
More Fiber
Quesadilla
1.2g
Less Sugar
Quesadilla
1.8g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Quesadilla | Sushi Roll | Difference |
|---|---|---|---|
| Calories | 255kcal | 143kcal✓ | +112.0kcal |
| Protein | 12g✓ | 5.8g | +6.2g |
| Carbohydrates | 20g✓ | 22g | -2.0g |
| Fat | 14g | 3.5g✓ | +10.5g |
| Fiber | 1.2g✓ | 0.8g | +0.4g |
| Sugar | 1.8g✓ | 3g | -1.2g |
| Sodium | 520mg | 480mg✓ | +40.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Quesadilla
Sushi Roll
Diet Compatibility
Quesadilla
Sushi Roll
When to Choose Quesadilla
- ✓Higher in protein (12g vs 5.8g)
- ✓More fiber (1.2g vs 0.8g)
- ✓Lower in carbs (20g vs 22g)
- ✓Less sugar (1.8g vs 3g)
Common Uses
When to Choose Sushi Roll
- ✓Lower in calories (143 vs 255)
- ✓Lower sodium (480mg vs 520mg)
Common Uses
Quesadilla vs Sushi Roll: Nutritional Analysis
Quesadilla is more calorie-dense at 255 calories per 100g compared to 143 for Sushi Roll, a difference of 112 calories. On the protein front, Quesadilla delivers more with 12g per 100g versus 5.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Quesadilla and Sushi Roll tell different nutritional stories. Quesadilla provides 20g of carbohydrates, 14g of fat, and 1.2g of fiber per 100g, while Sushi Roll contains 22g carbs, 3.5g fat, and 0.8g fiber. The higher fiber content in Quesadilla supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Quesadilla contains 1.8g while Sushi Roll has 3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sushi Roll is the lower-calorie choice at 143 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Quesadilla provides more protein (12g/100g), supporting muscle repair and growth.
- For sustained energy: Quesadilla offers more fiber (1.2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Quesadilla or Sushi Roll?
Quesadilla has more calories with 255 kcal per 100g, compared to Sushi Roll with 143 kcal. That's a difference of 112 calories per 100g serving.
Is Quesadilla healthier than Sushi Roll?
Based on our nutritional analysis, Quesadilla is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Quesadilla has 255 calories, 12g protein, and 1.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Quesadilla and Sushi Roll?
Quesadilla has more protein with 12g per 100g, compared to Sushi Roll with 5.8g. Quesadilla provides 6.2g more protein per 100g serving.
Which is better for weight loss, Quesadilla or Sushi Roll?
For weight loss, Sushi Roll is the better choice with only 143 calories per 100g compared to 255 calories in Quesadilla. Quesadilla also offers 1.2g of fiber per 100g, which helps you feel fuller longer.
Does Quesadilla or Sushi Roll have fewer carbs?
Quesadilla has fewer carbs with 20g per 100g, compared to Sushi Roll with 22g. If you're following a low-carb diet, Quesadilla is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.