French rolls vs. Tostada shells — In-Depth Nutrition Comparison

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Differences between french rolls and tostada shells

French rolls have more selenium, vitamin B3, vitamin B2, iron, and vitamin B1, while tostada shells have more vitamin B6, phosphorus, magnesium, and fiber.
French rolls' daily need coverage for selenium is 47% higher.
Tostada shells contain 3 times less vitamin B2 than french rolls. French rolls contain 0.3mg of vitamin B2, while tostada shells contain 0.094mg.
The amount of saturated fat in french rolls is lower.
Tostada shells have a lower glycemic index. The glycemic index of tostada shells is 49, while the glycemic index of french rolls is 63.

The food types used in this comparison are Rolls, french and Tostada shells, corn.

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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.

French rolls

Tostada shells

Contains more CalciumCalcium	+19.7%
Contains more IronIron	+77.1%
Contains less SodiumSodium	-12.6%
Contains more ManganeseManganese	+54%
Contains more SeleniumSelenium	+1168.2%

Contains more MagnesiumMagnesium	+280%
Contains more PotassiumPotassium	+107.9%
Contains more ZincZinc	+36.7%
Contains more PhosphorusPhosphorus	+141.7%

~equal in Copper ~0.148mg

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.

French rolls

Tostada shells

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+48.2%
Contains more Vitamin B2Vitamin B2	+219.1%
Contains more Vitamin B3Vitamin B3	+180.2%
Contains more Vitamin B5Vitamin B5	+136.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B6Vitamin B6

+830.8%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.834g	8.285g	50%
Selenium	27.9µg	2.2µg	47%
Fats	4.3g	23.38g	29%
Folate	113µg		28%
Saturated fat	0.962g	7.011g	27%
Vitamin B6	0.039mg	0.363mg	25%
Starch		55.4g	23%
Vitamin B3	4.352mg	1.553mg	17%
Phosphorus	84mg	203mg	17%
Vitamin B2	0.3mg	0.094mg	16%
Methionine	153mg		15%
Iron	2.71mg	1.53mg	15%
Vitamin B1	0.523mg	0.353mg	14%
Magnesium	20mg	76mg	13%
Monounsaturated fat	1.961g	7.217g	13%
Calories	277kcal	474kcal	10%
Fiber	3.2g	5.8g	10%
Manganese	0.559mg	0.363mg	9%
Carbs	50.2g	64.43g	5%
Protein	8.6g	6.15g	5%
Vitamin B5	0.452mg	0.191mg	5%
Sodium	574mg	657mg	4%
Potassium	114mg	237mg	4%
Choline	14.8mg		3%
Zinc	0.9mg	1.23mg	3%
Vitamin E	0.3mg		2%
Calcium	91mg	76mg	2%
Vitamin K	1.8µg		2%
Copper	0.135mg	0.148mg	1%
Net carbs	47g	58.63g	N/A
Sugar	0.31g		N/A
Trans fat		0.163g	N/A
Tryptophan	0.099mg		0%
Threonine	0.255mg		0%
Isoleucine	0.336mg		0%
Leucine	0.608mg		0%
Lysine	0.231mg		0%
Phenylalanine	0.422mg		0%
Valine	0.38mg		0%
Histidine	0.188mg		0%
Omega-3 - ALA		0.124g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A