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  6. Melba toast vs. Taco shells

Melba toast vs. Taco shells — In-Depth Nutrition Comparison

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Significant differences between Melba toast and Taco shells

  • Melba toast is richer than Taco shells in Selenium, Iron, Manganese, Copper, Vitamin B1, Vitamin B2, Vitamin B3, and Folate.
  • Melba toast covers your daily Selenium needs 55% more than Taco shells.
  • Melba toast has 3 times more Vitamin B2 than Taco shells. Melba toast has 0.273mg of Vitamin B2, while Taco shells have 0.08mg.
  • Taco shells are lower in Sodium.

Specific food types used in this comparison are Crackers, melba toast, plain and Taco shells, baked.

Infographic

Melba toast vs Taco 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.
Melba toast
Melba toast
5
:
5
Taco shells
Taco shells
Contains more Iron +125.6%
Contains more Zinc +24.8%
Contains more Copper +155.8%
Contains more Manganese +101.8%
Contains more Selenium +625%
Contains more Magnesium +40.7%
Contains more Phosphorus +18.9%
Contains more Potassium +14.4%
Contains less Sodium -45.8%
Equal in Calcium - 100
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Contains more Iron +125.6%
Contains more Zinc +24.8%
Contains more Copper +155.8%
Contains more Manganese +101.8%
Contains more Selenium +625%
Contains more Magnesium +40.7%
Contains more Phosphorus +18.9%
Contains more Potassium +14.4%
Contains less Sodium -45.8%
Equal in Calcium - 100

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.
Melba toast
Melba toast
5
:
4
Taco shells
Taco shells
Contains more Vitamin B1 +91.2%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +120.3%
Contains more Folate +79.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +60.5%
Contains more Vitamin B6 +107.1%
Contains more Vitamin K +855.6%
Melba toast
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% 104% 64% 78% 42% 23% 93% 0% 3%
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%
Contains more Vitamin B1 +91.2%
Contains more Vitamin B2 +241.3%
Contains more Vitamin B3 +120.3%
Contains more Folate +79.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +60.5%
Contains more Vitamin B6 +107.1%
Contains more Vitamin K +855.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
3
:
2
Taco shells
Taco shells
Contains more Protein +88.8%
Contains more Carbs +20.6%
Contains more Other +57.1%
Contains more Fats +580.9%
Contains more Water +25.5%
Melba toast
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
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
Contains more Protein +88.8%
Contains more Carbs +20.6%
Contains more Other +57.1%
Contains more Fats +580.9%
Contains more Water +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
1
:
2
Taco shells
Taco shells
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +786.8%
Contains more Polyunsaturated fat +328.6%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +786.8%
Contains more Polyunsaturated fat +328.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melba toast Taco shells
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 Melba toast Taco shells Opinion
Net carbs 70.3g 56.79g Melba toast
Protein 12.1g 6.41g Melba toast
Fats 3.2g 21.79g Taco shells
Carbs 76.6g 63.49g Melba toast
Calories 390kcal 476kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 0.94g 1.5g Melba toast
Fiber 6.3g 6.7g Taco shells
Calcium 93mg 100mg Taco shells
Iron 3.7mg 1.64mg Melba toast
Magnesium 59mg 83mg Taco shells
Phosphorus 196mg 233mg Taco shells
Potassium 202mg 231mg Taco shells
Sodium 598mg 324mg Taco shells
Zinc 2.01mg 1.61mg Melba toast
Copper 0.289mg 0.113mg Melba toast
Manganese 1.13mg 0.56mg Melba toast
Selenium 34.8µg 4.8µg Melba toast
Vitamin A 0IU 17IU Taco shells
Vitamin A RAE 0µg 1µg Taco shells
Vitamin E 0.43mg 0.69mg Taco shells
Vitamin B1 0.413mg 0.216mg Melba toast
Vitamin B2 0.273mg 0.08mg Melba toast
Vitamin B3 4.113mg 1.867mg Melba toast
Vitamin B5 0.693mg Melba toast
Vitamin B6 0.098mg 0.203mg Taco shells
Folate 124µg 69µg Melba toast
Vitamin K 0.9µg 8.6µg Taco shells
Tryptophan 0.14mg 0.04mg Melba toast
Threonine 0.342mg 0.227mg Melba toast
Isoleucine 0.462mg 0.22mg Melba toast
Leucine 0.844mg 0.837mg Melba toast
Lysine 0.28mg 0.197mg Melba toast
Methionine 0.214mg 0.18mg Melba toast
Phenylalanine 0.596mg 0.29mg Melba toast
Valine 0.52mg 0.287mg Melba toast
Histidine 0.261mg 0.167mg Melba toast
Trans Fat 0.172g Melba toast
Saturated Fat 0.445g 7.105g Melba toast
Monounsaturated Fat 0.782g 6.935g Taco shells
Polyunsaturated fat 1.282g 5.495g 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
Melba toast Taco 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
34%
Melba toast
20%
Taco shells
Minerals Daily Need Coverage Score
88%
Melba toast
49%
Taco shells

Comparison summary

Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 274mg)
Which food is lower in Sugar?
Melba toast
Melba toast is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Melba toast
Melba toast is lower in Saturated Fat (difference - 6.66g)
Which food is lower in glycemic index?
Melba toast
Melba toast is lower in glycemic index (difference - 5)
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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/nutrients
  2. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/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.