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  6. Oat bread vs. Tostada shells

Oat bread vs. Tostada shells — In-Depth Nutrition Comparison

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How are oat bread and tostada shells different?

  • Oat bread is higher in selenium, vitamin B3, iron, vitamin B2, manganese, and vitamin B1; however, tostada shells are richer in vitamin B6 and magnesium.
  • Daily need coverage for selenium for oat bread is 51% higher.
  • Oat bread contains 4 times more vitamin B2 than tostada shells. While oat bread contains 0.346mg of vitamin B2, tostada shells contain only 0.094mg.
  • Oat bread has less sodium.
  • Tostada shells have a lower glycemic index (49) than oat bread (64).

Bread, oat bran and Tostada shells, corn are the varieties used in this article.

Infographic

Oat bread 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 25% 20% 13% 117% 45% 24% 60% 46% 102% 164%
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 +103.9%
Contains less SodiumSodium -46.3%
Contains more ManganeseManganese +114.6%
Contains more SeleniumSelenium +1263.6%
Contains more MagnesiumMagnesium +117.1%
Contains more CalciumCalcium +16.9%
Contains more PotassiumPotassium +61.2%
Contains more ZincZinc +38.2%
Contains more PhosphorusPhosphorus +44%
~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.
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% 0.67% 8.8% 0% 126% 80% 91% 35% 17% 0% 3% 61% 10%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.8%
Contains more Vitamin B2Vitamin B2 +268.1%
Contains more Vitamin B3Vitamin B3 +211.1%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +397.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Oat bread Tostada shells DV% diff.
Selenium 30µg 2.2µg 51%
Polyunsaturated fat 1.694g 8.285g 44%
Fats 4.4g 23.38g 29%
Saturated fat 0.697g 7.011g 29%
Starch 55.4g 23%
Vitamin B6 0.073mg 0.363mg 22%
Folate 81µg 20%
Iron 3.12mg 1.53mg 20%
Vitamin B3 4.831mg 1.553mg 20%
Vitamin B2 0.346mg 0.094mg 19%
Manganese 0.779mg 0.363mg 18%
Monounsaturated fat 1.59g 7.217g 14%
Sodium 353mg 657mg 13%
Vitamin B1 0.504mg 0.353mg 13%
Calories 236kcal 474kcal 12%
Magnesium 35mg 76mg 10%
Protein 10.4g 6.15g 9%
Phosphorus 141mg 203mg 9%
Carbs 39.8g 64.43g 8%
Vitamin B5 0.581mg 0.191mg 8%
Fiber 4.5g 5.8g 5%
Choline 18.7mg 3%
Potassium 147mg 237mg 3%
Zinc 0.89mg 1.23mg 3%
Vitamin E 0.44mg 3%
Vitamin K 1.2µg 1%
Calcium 65mg 76mg 1%
Copper 0.135mg 0.148mg 1%
Net carbs 35.3g 58.63g N/A
Sugar 7.7g N/A
Vitamin A 2µg 0%
Trans fat 0.163g N/A
Tryptophan 0.131mg 0%
Threonine 0.299mg 0%
Isoleucine 0.399mg 0%
Leucine 0.733mg 0%
Lysine 0.297mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.518mg 0%
Valine 0.461mg 0%
Histidine 0.225mg 0%
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 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 ProteinProtein +69.1%
Contains more WaterWater +1225.3%
Contains more FatsFats +431.4%
Contains more CarbsCarbs +61.9%
Contains more OtherOther +94.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 0.697 g
Monounsaturated fat: Mono. Fat 1.59 g
Polyunsaturated fat: Poly. Fat 1.694 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 -90.1%
Contains more Mono. FatMonounsaturated fat +353.9%
Contains more Poly. FatPolyunsaturated fat +389.1%

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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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.