Corn tortilla vs wild rice: which is healthier?
They are about equally nutrient-dense: corn tortilla scores 38/100 and wild rice 35/100, 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
Wild rice
101 kcal per 100 g. 1 cup cooked: 164 g
Which to pick for your goal
- Fewer caloriesWild rice218 vs 101 kcal per 100 g
- More proteinCorn tortilla5.7 vs 4 g per 100 g
- More fiberCorn tortilla6.3 vs 1.8 g per 100 g
- Less sugarAbout even0.9 vs 0.7 g per 100 g
- More potassiumCorn tortilla186 vs 101 mg per 100 g
- Less saturated fatAbout even0.5 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Corn tortilla, 100 g | Wild rice, 100 g | Corn tortilla, 26 g | Wild rice, 164 g |
|---|---|---|---|---|
| Calories | 218 kcal | 101 kcal | 57 kcal | 166 kcal |
| Protein | 5.7 g | 4 g | 1.5 g | 6.5 g |
| Carbohydrates | 45 g | 21 g | 12 g | 35 g |
| Sugars | 0.9 g | 0.7 g | 0.2 g | 1.2 g |
| Fiber | 6.3 g | 1.8 g | 1.6 g | 3 g |
| Fat | 2.9 g | 0.3 g | 0.7 g | 0.6 g |
| Saturated fat | 0.5 g | <0.1 g | 0.1 g | <0.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 186 mg | 101 mg | 48 mg | 166 mg |
| Iron | 1.2 mg | 0.6 mg | 0.3 mg | 1 mg |
| Calcium | 81 mg | 3 mg | 21 mg | 4.9 mg |
| Magnesium | 72 mg | 32 mg | 19 mg | 52 mg |
| Sodium | 45 mg | 3 mg | 12 mg | 4.9 mg |
Last updated . Scores use the HowHealthyIs Score method.