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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 30% 20% 62% 38% 44% 100% 42% 73% 26%
Contains more IronIron +125.6%
Contains more CopperCopper +155.8%
Contains more ZincZinc +24.8%
Contains more ManganeseManganese +101.8%
Contains more SeleniumSelenium +625%
Contains more MagnesiumMagnesium +40.7%
Contains more PotassiumPotassium +14.4%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -45.8%
~equal in Calcium ~100mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52% 16%
Contains more Vitamin B1Vitamin B1 +91.2%
Contains more Vitamin B2Vitamin B2 +241.3%
Contains more Vitamin B3Vitamin B3 +120.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +79.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.5%
Contains more Vitamin B6Vitamin B6 +107.1%
Contains more Vitamin KVitamin K +855.6%
Contains more CholineCholine +51%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melba toast Taco shells DV% diff.
Selenium 34.8µg 4.8µg 55%
Saturated fat 0.445g 7.105g 30%
Fats 3.2g 21.79g 29%
Polyunsaturated fat 1.282g 5.495g 28%
Iron 3.7mg 1.64mg 26%
Manganese 1.13mg 0.56mg 25%
Starch 54.94g 23%
Copper 0.289mg 0.113mg 20%
Vitamin B1 0.413mg 0.216mg 16%
Monounsaturated fat 0.782g 6.935g 15%
Vitamin B2 0.273mg 0.08mg 15%
Vitamin B3 4.113mg 1.867mg 14%
Vitamin B5 0.693mg 14%
Folate 124µg 69µg 14%
Sodium 598mg 324mg 12%
Protein 12.1g 6.41g 11%
Vitamin B6 0.098mg 0.203mg 8%
Vitamin K 0.9µg 8.6µg 6%
Magnesium 59mg 83mg 6%
Phosphorus 196mg 233mg 5%
Calories 390kcal 476kcal 4%
Zinc 2.01mg 1.61mg 4%
Carbs 76.6g 63.49g 4%
Vitamin E 0.43mg 0.69mg 2%
Fiber 6.3g 6.7g 2%
Choline 19.8mg 29.9mg 2%
Potassium 202mg 231mg 1%
Calcium 93mg 100mg 1%
Net carbs 70.3g 56.79g N/A
Sugar 0.94g 1.5g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.172g N/A
Tryptophan 0.14mg 0.04mg 0%
Threonine 0.342mg 0.227mg 0%
Isoleucine 0.462mg 0.22mg 0%
Leucine 0.844mg 0.837mg 0%
Lysine 0.28mg 0.197mg 0%
Methionine 0.214mg 0.18mg 0%
Phenylalanine 0.596mg 0.29mg 0%
Valine 0.52mg 0.287mg 0%
Histidine 0.261mg 0.167mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 0.27g N/A
Omega-6 - Gamma-linoleic acid 0.014g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.097g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
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 ProteinProtein +88.8%
Contains more CarbsCarbs +20.6%
Contains more OtherOther +57.1%
Contains more FatsFats +580.9%
Contains more WaterWater +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +786.8%
Contains more Poly. FatPolyunsaturated fat +328.6%

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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.