Most people prefer corn or flour tortillas based on taste. But do you know the nutritional differences between corn and flour tortillas?
Pre-Columbian civilizations, such as the Aztecs, used corn extensively in their diet. And corn tortillas are much more popular in modern Mexican cuisine. Flour tortillas didn't exist until the Spanish brought wheat flour to America. Both versions are popular in the US.
A side by side comparison
A 100 gram portion of corn tortilla consists of:
- Total calories:159
- Egg white:4,55gr
- Fat total:2,27gr
- Carbohydrate:43,18 gr
- Fiber:4,5gr
- Sugar:2,27gr
- Calcium:45 milligram
- Iron:3,27 milligram
- Sodium:136 milligram
- C-vitamin:2,7 milligram
- Vitamine A:227 international units
- Fat, fully saturated:1,14 gr
- Cholesterol:0 milligram
One hundred grams of flour tortilla has:
- Total calories:304
- Egg white:8,93gr
- Total fed:8.04g
- Carbohydrate:48,21 gr
- Fiber:1,8 gr
- Sugar:0 gram
- Calcium:179 milligram
- Iron:0,64 milligram
- Sodium:732 milligram
- C-vitamin:0 milligram
- Vitamine A:0 international units
- Fat, fully saturated:1,79gr
- Fats, total monounsaturated:2,68gr
- Fat, polyunsaturated:1,79gr
- Transferred:0 gram
- Cholesterol:0 milligram
Pros and cons of corn tortillas
When it comes to nutrition, corn tortillas have the advantage of being made from whole grains with lesscalories,sodiumand carbohydrates, but more fiber than flour tortillas. They are also gluten free.
When it comes to cooking and eating, some people complain that corn tortillas break easily. That's why they are used to making tacos instead of burritos. Taste is a personal choice, but some people don't like the texture of corn tortillas, especially store-bought ones, which can be dry.
The two most common types of corn tortillas are white and yellow corn tortillas. As their name suggests, the main difference is their color, depending on whether they are made with yellow or white corn kernels. Yellow corn tortillas contain beta-carotene, which gives them a slight edge over white. But,Blauwe flavor tortilla'sseems like the healthiest choice of all.
Pros and cons of flour tortillas
One thing stands out in the food lists above: white flour tortillas contain almost double the calories and fat of corn tortillas. These extra calories and fat, combined with a lack of fiber, mean they should be eaten in moderation or they can increase the risk of health problems, such asdiabetes,heart disease, or someforms of cancer.
On the plus side, flour tortillas contain more iron and calcium than corn tortillas. They are also fluffier and hold up better under lots of toppings. But the lasting texture and softness comes from gluten.
If you do not tolerate gluten well, or if you doceliac diseaseyou can stick to corn tortillas or opt for one of the gluten-free flour tortillas.
If you don't like the taste of corn tortillas, whole wheat tortillas are a healthier choice than plain flour. Read the label to make sure whole wheat is the first ingredient. If a package of vegetable tortillas catches your eye, double-check the label. Some of these, like cauliflower tortillas, are generally healthy. But others, like spinach tortillas, are often made with refined flour and aren't as healthy as you might think.
Effects of Corn and Flour Tortillas on Your Health
As with any food, there is a big difference between handmade and mass-produced tortillas, regardless of whether they are made from wheat or corn. Generally, mass-produced tortillas contain preservatives. One way to ensure you know what's in your tortillas is to make them yourself.
Also consider portion size: Corn tortillas may contain fewer calories, but they tend to be smaller than their flour counterparts. It's probably not better for you to have two or three corn tortillas instead of one flour tortilla.
As an expert and enthusiast, I have access to a wide range of information and can provide insights on various topics. While I don't have personal experiences or opinions, I can provide factual information and cite relevant sources to support my responses.
Now, let's discuss the nutritional differences between corn and flour tortillas, as mentioned in the article you provided.
Nutritional Differences Between Corn and Flour Tortillas
Corn tortillas and flour tortillas have distinct nutritional profiles. Here's a side-by-side comparison of the nutritional content per 100 grams of each type:
Corn Tortilla:
- Total calories: 159
- Protein: 4.55 grams
- Total fats: 2.27 grams
- Carbohydrate: 43.18 grams
- Fiber: 4.5 grams
- Sugars: 2.27 grams
- Calcium: 45 milligrams
- Iron: 3.27 milligrams
- Sodium: 136 milligrams
- Vitamin C: 2.7 milligrams
- Vitamin A: 227 International Units
- Fats, total saturated: 1.14 grams
- Cholesterol: 0 milligrams Flour Tortilla:
- Total calories: 304
- Protein: 8.93 grams
- Total fat: 8.04 grams
- Carbohydrate: 48.21 grams
- Fiber: 1.8 grams
- Sugars: 0 grams
- Calcium: 179 milligrams
- Iron: 0.64 milligrams
- Sodium: 732 milligrams
- Vitamin C: 0 milligrams
- Vitamin A: 0 International Units
- Fats, total saturated: 1.79 grams
- Fats, total mono-unsaturated: 2.68 grams
- Fats, polyunsaturated: 1.79 grams
- Trans fats: 0 grams
- Cholesterol: 0 milligrams
Pros and Cons of Corn Tortillas
When it comes to nutrition, corn tortillas have several advantages. They are made from whole grains, which means they contain more fiber and fewer calories, sodium, and carbohydrates compared to flour tortillas. Corn tortillas are also gluten-free, making them suitable for individuals with gluten intolerance or celiac disease.
However, some people may find that corn tortillas break easily, which can make them less suitable for certain dishes like burritos. Additionally, the texture of store-bought corn tortillas can be dry, which may not appeal to everyone's taste preferences.
It's worth noting that there are different types of corn tortillas, such as white and yellow corn tortillas. The main difference between them is their color, which is determined by the type of corn used. Yellow corn tortillas contain beta carotene, giving them a slight nutritional edge over white corn tortillas. Blue corn tortillas are often considered the healthiest choice due to their higher antioxidant content.
Pros and Cons of Flour Tortillas
Flour tortillas, on the other hand, have a different nutritional profile. They contain more calories and fat compared to corn tortillas. However, they also provide more iron and calcium. Flour tortillas are known for their fluffier texture and ability to hold up well under various toppings. It's important to note that the softness and durability of flour tortillas come from gluten, which may not be suitable for individuals with gluten intolerance or celiac disease.
If you prefer the taste of flour tortillas but want a healthier option, you can consider choosing whole-wheat tortillas. These provide more fiber and nutrients compared to plain flour tortillas. When selecting whole-wheat tortillas, make sure to check the label and ensure that whole wheat is listed as the first ingredient.
Conclusion
In summary, corn tortillas and flour tortillas have different nutritional profiles. Corn tortillas are made from whole grains, contain fewer calories and carbs, and are gluten-free. Flour tortillas have more calories and fat but provide more iron and calcium. The choice between the two depends on personal preferences, dietary restrictions, and health goals.
Remember, it's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs.
I hope this information helps! Let me know if you have any more questions.
