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Navajo frybread vs. Taco shells — In-Depth Nutrition Comparison

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Important differences between navajo frybread and taco shells

  • Navajo frybread has more iron, selenium, vitamin B1, vitamin B3, and folate; however, taco shells are richer in phosphorus, magnesium, vitamin B6, and zinc.
  • Navajo frybread's daily need coverage for iron is 30% more.
  • Navajo frybread contains 4 times more selenium than taco shells. Navajo frybread contains 18.6µg of selenium, while taco shells contain 4.8µg.
  • Navajo frybread contains less saturated fat.

The food varieties used in the comparison are Frybread, made with lard (Navajo) and Taco shells, baked.

Infographic

Navajo frybread vs Taco shells infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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 +146.3%
Contains more SeleniumSelenium +287.5%
Contains more MagnesiumMagnesium +361.1%
Contains more CalciumCalcium +75.4%
Contains more PotassiumPotassium +200%
Contains more CopperCopper +24.2%
Contains more ZincZinc +360%
Contains more PhosphorusPhosphorus +89.4%
Contains more ManganeseManganese +88.6%
~equal in Sodium ~324mg

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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
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 +99.1%
Contains more Vitamin B2Vitamin B2 +171.3%
Contains more Vitamin B3Vitamin B3 +146.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +76.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +434.2%
Contains more Vitamin KVitamin K +975%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navajo frybread Taco shells DV% diff.
Polyunsaturated fat 1.055g 5.495g 30%
Iron 4.04mg 1.64mg 30%
Fiber 6.7g 27%
Selenium 18.6µg 4.8µg 25%
Vitamin B1 0.43mg 0.216mg 18%
Vitamin B3 4.603mg 1.867mg 17%
Phosphorus 123mg 233mg 16%
Fats 12.22g 21.79g 15%
Magnesium 18mg 83mg 15%
Folate 122µg 69µg 13%
Vitamin B6 0.038mg 0.203mg 13%
Manganese 0.297mg 0.56mg 11%
Saturated fat 4.621g 7.105g 11%
Vitamin B2 0.217mg 0.08mg 11%
Zinc 0.35mg 1.61mg 11%
Vitamin K 0.8µg 8.6µg 7%
Calories 330kcal 476kcal 7%
Monounsaturated fat 4.411g 6.935g 6%
Starch 42.85g 54.94g 5%
Potassium 77mg 231mg 5%
Vitamin E 0mg 0.69mg 5%
Choline 29.9mg 5%
Carbs 48.26g 63.49g 5%
Calcium 57mg 100mg 4%
Vitamin B5 0.164mg 3%
Copper 0.091mg 0.113mg 2%
Cholesterol 7mg 0mg 2%
Protein 6.69g 6.41g 1%
Net carbs 48.26g 56.79g N/A
Sugar 2.03g 1.5g N/A
Sodium 329mg 324mg 0%
Vitamin A 1µg 0%
Trans fat 0.172g N/A
Tryptophan 0.04mg 0%
Threonine 0.227mg 0%
Isoleucine 0.22mg 0%
Leucine 0.837mg 0%
Lysine 0.197mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.29mg 0%
Valine 0.287mg 0%
Histidine 0.167mg 0%
Fructose 0g 0.1g 0%
Omega-3 - ALA 0.051g 0.27g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0.014g N/A
Omega-6 - Eicosadienoic acid 0.018g 0.005g N/A
Omega-6 - Linoleic acid 5.097g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 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 WaterWater +393.3%
Contains more FatsFats +78.3%
Contains more CarbsCarbs +31.6%
Contains more OtherOther +51.6%
~equal in Protein ~6.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 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 -35%
Contains more Mono. FatMonounsaturated fat +57.2%
Contains more Poly. FatPolyunsaturated fat +420.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 4%
Starch: 42.85 g
Sucrose: 0.17 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.76 g
Galactose: 0 g
97% 2%
Starch: 54.94 g
Sucrose: 1 g
Glucose: 0.1 g
Fructose: 0.1 g
Lactose: 0.1 g
Maltose: 0.1 g
Galactose: 0.1 g
Contains more MaltoseMaltose +1660%
Contains more StarchStarch +28.2%
Contains more SucroseSucrose +488.2%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0.1g

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.