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  6. Taco shells vs. Rye bread

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

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Significant differences between Taco shells and Rye bread

  • Taco shells are richer in Phosphorus, while Rye bread is higher in Selenium, Vitamin B2, Vitamin B1, Iron, Vitamin B3, Manganese, and Folate.
  • Rye bread covers your daily Selenium needs 47% more than Taco shells.
  • Taco shells have 11 times more Saturated Fat than Rye bread. Taco shells have 7.105g of Saturated Fat, while Rye bread has 0.626g.

Specific food types used in this comparison are Taco shells, baked and Bread, rye.

Infographic

Taco shells vs Rye 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
Rye bread
Rye bread
Contains more Calcium +37%
Contains more Magnesium +107.5%
Contains more Phosphorus +86.4%
Contains more Potassium +39.2%
Contains less Sodium -46.3%
Contains more Zinc +41.2%
Contains more Iron +72.6%
Contains more Copper +64.6%
Contains more Manganese +47.1%
Contains more Selenium +543.8%
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Calcium +37%
Contains more Magnesium +107.5%
Contains more Phosphorus +86.4%
Contains more Potassium +39.2%
Contains less Sodium -46.3%
Contains more Zinc +41.2%
Contains more Iron +72.6%
Contains more Copper +64.6%
Contains more Manganese +47.1%
Contains more Selenium +543.8%

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
:
6
Rye bread
Rye bread
Contains more Vitamin A +142.9%
Contains more Vitamin E +109.1%
Contains more Vitamin B6 +170.7%
Contains more Vitamin K +616.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100.9%
Contains more Vitamin B2 +318.8%
Contains more Vitamin B3 +103.8%
Contains more Folate +59.4%
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%
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%
Contains more Vitamin A +142.9%
Contains more Vitamin E +109.1%
Contains more Vitamin B6 +170.7%
Contains more Vitamin K +616.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100.9%
Contains more Vitamin B2 +318.8%
Contains more Vitamin B3 +103.8%
Contains more Folate +59.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco shells
Taco shells
2
:
3
Rye bread
Rye bread
Contains more Fats +560.3%
Contains more Carbs +31.4%
Contains more Protein +32.6%
Contains more Water +482.8%
Contains more Other +36.1%
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
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
Contains more Fats +560.3%
Contains more Carbs +31.4%
Contains more Protein +32.6%
Contains more Water +482.8%
Contains more Other +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco shells
Taco shells
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +429%
Contains more Polyunsaturated fat +587.7%
Contains less Saturated Fat -91.2%
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +429%
Contains more Polyunsaturated fat +587.7%
Contains less Saturated Fat -91.2%

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 Rye bread
Lower in Sugar ok
Lower in Sodium 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 Rye bread Opinion
Net carbs 56.79g 42.5g Taco shells
Protein 6.41g 8.5g Rye bread
Fats 21.79g 3.3g Taco shells
Carbs 63.49g 48.3g Taco shells
Calories 476kcal 259kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 1.5g 3.85g Taco shells
Fiber 6.7g 5.8g Taco shells
Calcium 100mg 73mg Taco shells
Iron 1.64mg 2.83mg Rye bread
Magnesium 83mg 40mg Taco shells
Phosphorus 233mg 125mg Taco shells
Potassium 231mg 166mg Taco shells
Sodium 324mg 603mg Taco shells
Zinc 1.61mg 1.14mg Taco shells
Copper 0.113mg 0.186mg Rye bread
Manganese 0.56mg 0.824mg Rye bread
Selenium 4.8µg 30.9µg Rye bread
Vitamin A 17IU 7IU Taco shells
Vitamin A RAE 1µg 0µg Taco shells
Vitamin E 0.69mg 0.33mg Taco shells
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.216mg 0.434mg Rye bread
Vitamin B2 0.08mg 0.335mg Rye bread
Vitamin B3 1.867mg 3.805mg Rye bread
Vitamin B5 0.44mg Rye bread
Vitamin B6 0.203mg 0.075mg Taco shells
Folate 69µg 110µg Rye bread
Vitamin K 8.6µg 1.2µg Taco shells
Tryptophan 0.04mg 0.096mg Rye bread
Threonine 0.227mg 0.255mg Rye bread
Isoleucine 0.22mg 0.319mg Rye bread
Leucine 0.837mg 0.579mg Taco shells
Lysine 0.197mg 0.233mg Rye bread
Methionine 0.18mg 0.139mg Taco shells
Phenylalanine 0.29mg 0.411mg Rye bread
Valine 0.287mg 0.379mg Rye bread
Histidine 0.167mg 0.182mg Rye bread
Trans Fat 0.172g Rye bread
Saturated Fat 7.105g 0.626g Rye bread
Monounsaturated Fat 6.935g 1.311g Taco shells
Polyunsaturated fat 5.495g 0.799g 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 Rye 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
33%
Rye bread
Minerals Daily Need Coverage Score
49%
Taco shells
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Taco shells
Taco shells is lower in Sugar (difference - 2.35g)
Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 279mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 6.479g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 9)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.