Puff pastry vs. Taco shells — In-Depth Nutrition Comparison

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Differences between puff pastry and taco shells

Puff pastry is higher in selenium, vitamin B2, vitamin B3, and iron; however, taco shells are richer in phosphorus, fiber, magnesium, vitamin B6, zinc, and calcium.
Puff pastry's daily need coverage for selenium is 36% higher.
Puff pastry has 3 times more vitamin B2 than taco shells. While puff pastry has 0.258mg of vitamin B2, taco shells have only 0.08mg.
Puff pastry has a lower glycemic index (56) than taco shells (69).

The food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Taco shells, baked.

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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.

Puff pastry

Taco shells

Contains more IronIron	+58.5%
Contains less SodiumSodium	-21.9%
Contains more SeleniumSelenium	+410.4%

Contains more MagnesiumMagnesium	+418.8%
Contains more CalciumCalcium	+900%
Contains more PotassiumPotassium	+272.6%
Contains more ZincZinc	+198.1%
Contains more PhosphorusPhosphorus	+288.3%
Contains more ManganeseManganese	+13.1%

~equal in Copper ~0.113mg

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.

Puff pastry

Taco shells

Contains more Vitamin B1Vitamin B1	+49.5%
Contains more Vitamin B2Vitamin B2	+222.5%
Contains more Vitamin B3Vitamin B3	+103.5%
Contains more Vitamin KVitamin K	+89.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+25.5%
Contains more Vitamin B6Vitamin B6	+968.4%
Contains more FolateFolate	+25.5%
Contains more CholineCholine	+382.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	22.228g	5.495g	112%
Selenium	24.5µg	4.8µg	36%
Fats	38.5g	21.79g	26%
Phosphorus	60mg	233mg	25%
Starch		54.94g	23%
Fiber	1.5g	6.7g	21%
Magnesium	16mg	83mg	16%
Vitamin B2	0.258mg	0.08mg	14%
Vitamin B6	0.019mg	0.203mg	14%
Vitamin B3	3.8mg	1.867mg	12%
Iron	2.6mg	1.64mg	12%
Zinc	0.54mg	1.61mg	10%
Calcium	10mg	100mg	9%
Vitamin B1	0.323mg	0.216mg	9%
Saturated fat	5.502g	7.105g	7%
Vitamin K	16.3µg	8.6µg	6%
Carbs	45.7g	63.49g	6%
Monounsaturated fat	8.828g	6.935g	5%
Potassium	62mg	231mg	5%
Choline	6.2mg	29.9mg	4%
Folate	55µg	69µg	4%
Calories	558kcal	476kcal	4%
Manganese	0.495mg	0.56mg	3%
Sodium	253mg	324mg	3%
Protein	7.4g	6.41g	2%
Vitamin E	0.55mg	0.69mg	1%
Net carbs	44.2g	56.79g	N/A
Sugar	0.75g	1.5g	N/A
Copper	0.115mg	0.113mg	0%
Vitamin A	0µg	1µg	0%
Trans fat		0.172g	N/A
Tryptophan	0.086mg	0.04mg	0%
Threonine	0.198mg	0.227mg	0%
Isoleucine	0.275mg	0.22mg	0%
Leucine	0.514mg	0.837mg	0%
Lysine	0.144mg	0.197mg	0%
Methionine	0.131mg	0.18mg	0%
Phenylalanine	0.367mg	0.29mg	0%
Valine	0.312mg	0.287mg	0%
Histidine	0.158mg	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