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

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The main differences between navajo frybread and tostada shells

  • Navajo frybread has more iron, selenium, vitamin B3, and vitamin B2; however, tostada shells have more vitamin B6, magnesium, phosphorus, and zinc.
  • Daily need coverage for iron for navajo frybread is 31% higher.
  • Tostada shells have 8 times less selenium than navajo frybread. Navajo frybread has 18.6µg of selenium, while tostada shells have 2.2µg.
  • Navajo frybread is lower in saturated fat.
  • Navajo frybread has a higher glycemic index than tostada shells.

Food types used in this article are Frybread, made with lard (Navajo) and Tostada shells, corn.

Infographic

Navajo frybread vs Tostada 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 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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Contains more IronIron +164.1%
Contains less SodiumSodium -49.9%
Contains more SeleniumSelenium +745.5%
Contains more MagnesiumMagnesium +322.2%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +207.8%
Contains more CopperCopper +62.6%
Contains more ZincZinc +251.4%
Contains more PhosphorusPhosphorus +65%
Contains more ManganeseManganese +22.2%

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% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +196.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +855.3%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

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% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more WaterWater +850.9%
Contains more FatsFats +91.3%
Contains more CarbsCarbs +33.5%
Contains more OtherOther +115.9%
~equal in Protein ~6.15g

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
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +63.6%
Contains more Poly. FatPolyunsaturated fat +685.3%

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
100%
Starch: 55.4 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +29.3%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navajo frybread Tostada shells
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Navajo frybread Tostada shells DV% diff.
Polyunsaturated fat 1.055g 8.285g 48%
Folate 122µg 31%
Iron 4.04mg 1.53mg 31%
Selenium 18.6µg 2.2µg 30%
Vitamin B6 0.038mg 0.363mg 25%
Fiber 5.8g 23%
Vitamin B3 4.603mg 1.553mg 19%
Fats 12.22g 23.38g 17%
Sodium 329mg 657mg 14%
Magnesium 18mg 76mg 14%
Phosphorus 123mg 203mg 11%
Saturated fat 4.621g 7.011g 11%
Vitamin B2 0.217mg 0.094mg 9%
Zinc 0.35mg 1.23mg 8%
Monounsaturated fat 4.411g 7.217g 7%
Calories 330kcal 474kcal 7%
Vitamin B1 0.43mg 0.353mg 6%
Copper 0.091mg 0.148mg 6%
Starch 42.85g 55.4g 5%
Carbs 48.26g 64.43g 5%
Potassium 77mg 237mg 5%
Manganese 0.297mg 0.363mg 3%
Calcium 57mg 76mg 2%
Cholesterol 7mg 2%
Protein 6.69g 6.15g 1%
Vitamin K 0.8µg 1%
Vitamin B5 0.164mg 0.191mg 1%
Net carbs 48.26g 58.63g N/A
Sugar 2.03g N/A
Trans fat 0.163g N/A
Omega-3 - ALA 0.051g 0.124g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.018g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navajo frybread Tostada shells
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Navajo frybread
18%
Tostada shells
Minerals Daily Need Coverage Score
46%
Navajo frybread
47%
Tostada shells

Comparison summary

Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Tostada shells
Tostada shells is lower in Sugar (difference - 2.03g)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Tostada shells
Tostada shells is relatively richer in minerals
Which food contains less Sodium?
Navajo frybread
Navajo frybread contains less Sodium (difference - 328mg)
Which food is lower in Saturated fat?
Navajo frybread
Navajo frybread is lower in Saturated fat (difference - 2.39g)
Which food is richer in vitamins?
Navajo frybread
Navajo frybread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.