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  6. Rye bread vs. Tostada shells

Rye bread vs. Tostada shells — In-Depth Nutrition Comparison

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Important differences between Rye bread and Tostada shells

  • Rye bread has more Selenium, Manganese, Vitamin B2, Iron, Vitamin B3, and Vitamin B1, however, Tostada shells are richer in Vitamin B6, Phosphorus, and Magnesium.
  • Rye bread's daily need coverage for Selenium is 52% more.
  • Rye bread contains 4 times more Vitamin B2 than Tostada shells. Rye bread contains 0.335mg of Vitamin B2, while Tostada shells contain 0.094mg.
  • Rye bread contains less Saturated Fat.

The food varieties used in the comparison are Bread, rye and Tostada shells, corn.

Infographic

Rye bread vs Tostada shells infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye bread
Rye bread
5
:
5
Tostada shells
Tostada shells
Contains more Iron +85%
Contains more Copper +25.7%
Contains more Manganese +127%
Contains more Selenium +1304.5%
Contains more Magnesium +90%
Contains more Phosphorus +62.4%
Contains more Potassium +42.8%
Equal in Calcium - 76
Equal in Sodium - 657
Equal in Zinc - 1.23
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Tostada shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 58% 55% 87% 21% 86% 34% 50% 48% 12%
Contains more Iron +85%
Contains more Copper +25.7%
Contains more Manganese +127%
Contains more Selenium +1304.5%
Contains more Magnesium +90%
Contains more Phosphorus +62.4%
Contains more Potassium +42.8%
Equal in Calcium - 76
Equal in Sodium - 657
Equal in Zinc - 1.23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye bread
Rye bread
11
:
1
Tostada shells
Tostada shells
Contains more Vitamin B1 +22.9%
Contains more Vitamin B2 +256.4%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +130.4%
Contains more Vitamin B6 +384%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Tostada shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 89% 22% 30% 12% 84% 0% 0% 0%
Contains more Vitamin B1 +22.9%
Contains more Vitamin B2 +256.4%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +130.4%
Contains more Vitamin B6 +384%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
2
:
3
Tostada shells
Tostada shells
Contains more Protein +38.2%
Contains more Water +1023.5%
Contains more Fats +608.5%
Contains more Carbs +33.4%
Equal in Other - 2.72
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Tostada shells
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more Protein +38.2%
Contains more Water +1023.5%
Contains more Fats +608.5%
Contains more Carbs +33.4%
Equal in Other - 2.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Tostada shells
Tostada shells
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +450.5%
Contains more Polyunsaturated fat +936.9%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Tostada shells
31% 32% 37%
Saturated Fat: 7.011 g
Monounsaturated Fat: 7.217 g
Polyunsaturated fat: 8.285 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +450.5%
Contains more Polyunsaturated fat +936.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Tostada shells
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye bread Tostada shells Opinion
Net carbs 42.5g 58.63g Tostada shells
Protein 8.5g 6.15g Rye bread
Fats 3.3g 23.38g Tostada shells
Carbs 48.3g 64.43g Tostada shells
Calories 259kcal 474kcal Tostada shells
Starch 55.4g Tostada shells
Sugar 3.85g Tostada shells
Fiber 5.8g 5.8g
Calcium 73mg 76mg Tostada shells
Iron 2.83mg 1.53mg Rye bread
Magnesium 40mg 76mg Tostada shells
Phosphorus 125mg 203mg Tostada shells
Potassium 166mg 237mg Tostada shells
Sodium 603mg 657mg Rye bread
Zinc 1.14mg 1.23mg Tostada shells
Copper 0.186mg 0.148mg Rye bread
Manganese 0.824mg 0.363mg Rye bread
Selenium 30.9µg 2.2µg Rye bread
Vitamin A 7IU Rye bread
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg Rye bread
Vitamin B1 0.434mg 0.353mg Rye bread
Vitamin B2 0.335mg 0.094mg Rye bread
Vitamin B3 3.805mg 1.553mg Rye bread
Vitamin B5 0.44mg 0.191mg Rye bread
Vitamin B6 0.075mg 0.363mg Tostada shells
Folate 110µg Rye bread
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Trans Fat 0.163g Rye bread
Saturated Fat 0.626g 7.011g Rye bread
Monounsaturated Fat 1.311g 7.217g Tostada shells
Polyunsaturated fat 0.799g 8.285g Tostada shells
Omega-6 - Eicosadienoic acid 0.005g Tostada shells
Omega-3 - ALA 0.124g Tostada shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Tostada shells
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Rye bread
20%
Tostada shells
Minerals Daily Need Coverage Score
67%
Rye bread
47%
Tostada shells

Comparison summary

Which food is lower in Sugar?
Tostada shells
Tostada shells is lower in Sugar (difference - 3.85g)
Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 11)
Which food contains less Sodium?
Rye bread
Rye bread contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 6.385g)
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.