Corn tortilla vs whole wheat bread: which is healthier?
They are about equally nutrient-dense: corn tortilla scores 38/100 and whole wheat bread 39/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Corn tortilla
218 kcal per 100 g. 1 tortilla (6"): 26 g
Whole wheat bread
252 kcal per 100 g. 1 slice: 32 g
Which to pick for your goal
- Fewer caloriesCorn tortilla218 vs 252 kcal per 100 g
- More proteinWhole wheat bread5.7 vs 12 g per 100 g
- More fiberAbout even6.3 vs 6 g per 100 g
- Less sugarCorn tortilla0.9 vs 4.3 g per 100 g
- More potassiumWhole wheat bread186 vs 254 mg per 100 g
- Less saturated fatAbout even0.5 vs 0.7 g per 100 g
Nutrition side by side
| Nutrient | Corn tortilla, 100 g | Whole wheat bread, 100 g | Corn tortilla, 26 g | Whole wheat bread, 32 g |
|---|---|---|---|---|
| Calories | 218 kcal | 252 kcal | 57 kcal | 81 kcal |
| Protein | 5.7 g | 12 g | 1.5 g | 4 g |
| Carbohydrates | 45 g | 43 g | 12 g | 14 g |
| Sugars | 0.9 g | 4.3 g | 0.2 g | 1.4 g |
| Fiber | 6.3 g | 6 g | 1.6 g | 1.9 g |
| Fat | 2.9 g | 3.5 g | 0.7 g | 1.1 g |
| Saturated fat | 0.5 g | 0.7 g | 0.1 g | 0.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 186 mg | 254 mg | 48 mg | 81 mg |
| Iron | 1.2 mg | 2.5 mg | 0.3 mg | 0.8 mg |
| Calcium | 81 mg | 161 mg | 21 mg | 52 mg |
| Magnesium | 72 mg | 75 mg | 19 mg | 24 mg |
| Sodium | 45 mg | 455 mg | 12 mg | 146 mg |
Last updated . Scores use the HowHealthyIs Score method.