Flour tortilla vs white bread: which is healthier?

White bread is more nutrient-dense, scoring 20/100 against 15/100 for flour tortilla. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Flour tortilla

15/100Low nutrient density

306 kcal per 100 g. 1 tortilla (8"): 49 g

White bread

20/100Lower nutrient density

266 kcal per 100 g. 1 slice: 25 g

Higher score

Which to pick for your goal

Fewer caloriesWhite bread306 vs 266 kcal per 100 g
More proteinAbout even8.2 vs 8.8 g per 100 g
More fiberFlour tortilla3.5 vs 2.7 g per 100 g
Less sugarFlour tortilla3.7 vs 5.7 g per 100 g
More potassiumAbout even125 vs 126 mg per 100 g
Less saturated fatWhite bread2.9 vs 0.7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Flour tortilla, 100 g	White bread, 100 g	Flour tortilla, 49 g	White bread, 25 g
Calories	306 kcal	266 kcal	150 kcal	67 kcal
Protein	8.2 g	8.8 g	4 g	2.2 g
Carbohydrates	49 g	49 g	24 g	12 g
Sugars	3.7 g	5.7 g	1.8 g	1.4 g
Fiber	3.5 g	2.7 g	1.7 g	0.7 g
Fat	8 g	3.3 g	3.9 g	0.8 g
Saturated fat	2.9 g	0.7 g	1.4 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	125 mg	126 mg	61 mg	32 mg
Iron	3.6 mg	3.6 mg	1.8 mg	0.9 mg
Calcium	146 mg	144 mg	72 mg	36 mg
Magnesium	22 mg	23 mg	11 mg	5.8 mg
Sodium	736 mg	490 mg	361 mg	123 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about flour tortilla All about white bread Open in compare tool