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  6. Taco shells vs. Pumpernickel bread

Taco shells vs. Pumpernickel bread — In-Depth Nutrition Comparison

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The main differences between Taco shells and Pumpernickel bread

  • Taco shells have more Phosphorus, however, Pumpernickel bread have more Selenium, Manganese, Copper, Vitamin B2, Iron, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Selenium from Pumpernickel bread is 36% higher.
  • Pumpernickel bread has 16 times less Saturated Fat than Taco shells. Taco shells have 7.105g of Saturated Fat, while Pumpernickel bread has 0.437g.

Food types used in this article are Taco shells, baked and Bread, pumpernickel.

Infographic

Taco shells vs Pumpernickel bread 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.
Taco shells
Taco shells
6
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +47.1%
Contains more Magnesium +53.7%
Contains more Phosphorus +30.9%
Contains more Potassium +11.1%
Contains less Sodium -45.6%
Contains more Iron +75%
Contains more Copper +154%
Contains more Manganese +133%
Contains more Selenium +410.4%
Equal in Potassium - 208
Equal in Zinc - 1.48
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Calcium +47.1%
Contains more Magnesium +53.7%
Contains more Phosphorus +30.9%
Contains more Potassium +11.1%
Contains less Sodium -45.6%
Contains more Iron +75%
Contains more Copper +154%
Contains more Manganese +133%
Contains more Selenium +410.4%
Equal in Potassium - 208
Equal in Zinc - 1.48

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.
Taco shells
Taco shells
4
:
5
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin E +64.3%
Contains more Vitamin B6 +61.1%
Contains more Vitamin K +975%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +281.3%
Contains more Vitamin B3 +65.6%
Contains more Folate +34.8%
Taco shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 0% 54% 19% 36% 0% 47% 52% 0% 22%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.3%
Contains more Vitamin B6 +61.1%
Contains more Vitamin K +975%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +281.3%
Contains more Vitamin B3 +65.6%
Contains more Folate +34.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco shells
Taco shells
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Fats +602.9%
Contains more Carbs +33.7%
Contains more Protein +35.7%
Contains more Water +492.2%
Contains more Other +46.6%
Taco shells
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 g
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Fats +602.9%
Contains more Carbs +33.7%
Contains more Protein +35.7%
Contains more Water +492.2%
Contains more Other +46.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco shells
Taco shells
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +644.1%
Contains more Polyunsaturated fat +344.2%
Contains less Saturated Fat -93.8%
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +644.1%
Contains more Polyunsaturated fat +344.2%
Contains less Saturated Fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taco shells Pumpernickel bread Opinion
Net carbs 56.79g 41g Taco shells
Protein 6.41g 8.7g Pumpernickel bread
Fats 21.79g 3.1g Taco shells
Carbs 63.49g 47.5g Taco shells
Calories 476kcal 250kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 1.5g 0.53g Pumpernickel bread
Fiber 6.7g 6.5g Taco shells
Calcium 100mg 68mg Taco shells
Iron 1.64mg 2.87mg Pumpernickel bread
Magnesium 83mg 54mg Taco shells
Phosphorus 233mg 178mg Taco shells
Potassium 231mg 208mg Taco shells
Sodium 324mg 596mg Taco shells
Zinc 1.61mg 1.48mg Taco shells
Copper 0.113mg 0.287mg Pumpernickel bread
Manganese 0.56mg 1.305mg Pumpernickel bread
Selenium 4.8µg 24.5µg Pumpernickel bread
Vitamin A 17IU 0IU Taco shells
Vitamin A RAE 1µg 0µg Taco shells
Vitamin E 0.69mg 0.42mg Taco shells
Vitamin B1 0.216mg 0.327mg Pumpernickel bread
Vitamin B2 0.08mg 0.305mg Pumpernickel bread
Vitamin B3 1.867mg 3.091mg Pumpernickel bread
Vitamin B5 0.404mg Pumpernickel bread
Vitamin B6 0.203mg 0.126mg Taco shells
Folate 69µg 93µg Pumpernickel bread
Vitamin K 8.6µg 0.8µg Taco shells
Tryptophan 0.04mg 0.097mg Pumpernickel bread
Threonine 0.227mg 0.267mg Pumpernickel bread
Isoleucine 0.22mg 0.334mg Pumpernickel bread
Leucine 0.837mg 0.602mg Taco shells
Lysine 0.197mg 0.248mg Pumpernickel bread
Methionine 0.18mg 0.155mg Taco shells
Phenylalanine 0.29mg 0.422mg Pumpernickel bread
Valine 0.287mg 0.396mg Pumpernickel bread
Histidine 0.167mg 0.196mg Pumpernickel bread
Trans Fat 0.172g Pumpernickel bread
Saturated Fat 7.105g 0.437g Pumpernickel bread
Monounsaturated Fat 6.935g 0.932g Taco shells
Polyunsaturated fat 5.495g 1.237g Taco shells
Omega-6 - Eicosadienoic acid 0.005g Taco shells
Omega-6 - Linoleic acid 5.097g Taco shells
Omega-6 - Gamma-linoleic acid 0.014g Taco shells
Omega-3 - ALA 0.27g Taco shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco shells Pumpernickel bread
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
20%
Taco shells
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
49%
Taco shells
78%
Pumpernickel bread

Comparison summary

Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 272mg)
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.97g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 6.668g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/nutrients
  2. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.