Tortilla vs White Rice: 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?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 218), less sugar (0.1g vs 2.1g), less sodium (1mg vs 391mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Tortilla
6g
More Fiber
Tortilla
2g
Less Sugar
White Rice
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Tortilla | White Rice | Difference |
|---|---|---|---|
| Calories | 218kcal | 130kcal✓ | +88.0kcal |
| Protein | 6g✓ | 2.7g | +3.3g |
| Carbohydrates | 36g | 28g✓ | +8.0g |
| Fat | 5.8g | 0.3g✓ | +5.5g |
| Fiber | 2g✓ | 0.4g | +1.6g |
| Sugar | 2.1g | 0.1g✓ | +2.0g |
| Sodium | 391mg | 1mg✓ | +390.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tortilla
White Rice
Diet Compatibility
Tortilla
White Rice
When to Choose Tortilla
- ✓Higher in protein (6g vs 2.7g)
- ✓More fiber (2g vs 0.4g)
Common Uses
When to Choose White Rice
- ✓Lower in calories (130 vs 218)
- ✓Lower in carbs (28g vs 36g)
- ✓Less sugar (0.1g vs 2.1g)
- ✓Lower sodium (1mg vs 391mg)
Common Uses
Tortilla vs White Rice: Nutritional Analysis
Tortilla is more calorie-dense at 218 calories per 100g compared to 130 for White Rice, a difference of 88 calories. On the protein front, Tortilla delivers more with 6g per 100g versus 2.7g, 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 Tortilla and White Rice tell different nutritional stories. Tortilla provides 36g of carbohydrates, 5.8g of fat, and 2g of fiber per 100g, while White Rice contains 28g carbs, 0.3g fat, and 0.4g fiber. The higher fiber content in Tortilla supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Tortilla contains 2.1g while White Rice has 0.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: White Rice is the lower-calorie choice at 130 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Tortilla provides more protein (6g/100g), supporting muscle repair and growth.
- For sustained energy: Tortilla offers more fiber (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, Tortilla or White Rice?
Tortilla has more calories with 218 kcal per 100g, compared to White Rice with 130 kcal. That's a difference of 88 calories per 100g serving.
Is Tortilla healthier than White Rice?
Based on our nutritional analysis, White Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. White Rice has 130 calories, 2.7g protein, and 0.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Tortilla and White Rice?
Tortilla has more protein with 6g per 100g, compared to White Rice with 2.7g. Tortilla provides 3.3g more protein per 100g serving.
Which is better for weight loss, Tortilla or White Rice?
For weight loss, White Rice is the better choice with only 130 calories per 100g compared to 218 calories in Tortilla. Tortilla also offers 2g of fiber per 100g, which helps you feel fuller longer.
Does Tortilla or White Rice have fewer carbs?
White Rice has fewer carbs with 28g per 100g, compared to Tortilla with 36g. If you're following a low-carb diet, White Rice is the better option with 8.0g 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.