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  6. Pumpernickel bread vs. Taco shells

Pumpernickel bread vs. Taco shells — In-Depth Nutrition Comparison

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The main differences between Pumpernickel bread and Taco shells

  • Pumpernickel bread has more Selenium, Manganese, Copper, Vitamin B2, Iron, Vitamin B1, and Vitamin B3, however, Taco shells has more Phosphorus.
  • Daily need coverage for Selenium from Pumpernickel bread is 36% higher.
  • Taco shells have 4 times less Vitamin B2 than Pumpernickel bread. Pumpernickel bread has 0.305mg of Vitamin B2, while Taco shells have 0.08mg.
  • Taco shells are lower in Sodium.

Food types used in this article are Bread, pumpernickel and Taco shells, baked.

Infographic

Pumpernickel bread 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
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 +75%
Contains more CopperCopper +154%
Contains more ManganeseManganese +133%
Contains more SeleniumSelenium +410.4%
Contains more MagnesiumMagnesium +53.7%
Contains more CalciumCalcium +47.1%
Contains more PotassiumPotassium +11.1%
Contains more PhosphorusPhosphorus +30.9%
Contains less SodiumSodium -45.6%
~equal in Zinc ~1.61mg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
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% 1% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52% 16%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B3Vitamin B3 +65.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +34.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +64.3%
Contains more Vitamin B6Vitamin B6 +61.1%
Contains more Vitamin KVitamin K +975%
Contains more CholineCholine +104.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 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 +35.7%
Contains more WaterWater +492.2%
Contains more OtherOther +46.6%
Contains more FatsFats +602.9%
Contains more CarbsCarbs +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated Fat: Sat. Fat 0.437 g
Monounsaturated Fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 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 -93.8%
Contains more Mono. FatMonounsaturated Fat +644.1%
Contains more Poly. FatPolyunsaturated fat +344.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Taco shells Opinion
Calories 250kcal 476kcal Taco shells
Protein 8.7g 6.41g Pumpernickel bread
Fats 3.1g 21.79g Taco shells
Net carbs 41g 56.79g Taco shells
Carbs 47.5g 63.49g Taco shells
Magnesium 54mg 83mg Taco shells
Calcium 68mg 100mg Taco shells
Potassium 208mg 231mg Taco shells
Iron 2.87mg 1.64mg Pumpernickel bread
Sugar 0.53g 1.5g Pumpernickel bread
Fiber 6.5g 6.7g Taco shells
Copper 0.287mg 0.113mg Pumpernickel bread
Zinc 1.48mg 1.61mg Taco shells
Starch 54.94g Taco shells
Phosphorus 178mg 233mg Taco shells
Sodium 596mg 324mg Taco shells
Vitamin A 0IU 17IU Taco shells
Vitamin A RAE 0µg 1µg Taco shells
Vitamin E 0.42mg 0.69mg Taco shells
Manganese 1.305mg 0.56mg Pumpernickel bread
Selenium 24.5µg 4.8µg Pumpernickel bread
Vitamin B1 0.327mg 0.216mg Pumpernickel bread
Vitamin B2 0.305mg 0.08mg Pumpernickel bread
Vitamin B3 3.091mg 1.867mg Pumpernickel bread
Vitamin B5 0.404mg Pumpernickel bread
Vitamin B6 0.126mg 0.203mg Taco shells
Vitamin K 0.8µg 8.6µg Taco shells
Folate 93µg 69µg Pumpernickel bread
Trans Fat 0.172g Pumpernickel bread
Choline 14.6mg 29.9mg Taco shells
Saturated Fat 0.437g 7.105g Pumpernickel bread
Monounsaturated Fat 0.932g 6.935g Taco shells
Polyunsaturated fat 1.237g 5.495g Taco shells
Tryptophan 0.097mg 0.04mg Pumpernickel bread
Threonine 0.267mg 0.227mg Pumpernickel bread
Isoleucine 0.334mg 0.22mg Pumpernickel bread
Leucine 0.602mg 0.837mg Taco shells
Lysine 0.248mg 0.197mg Pumpernickel bread
Methionine 0.155mg 0.18mg Taco shells
Phenylalanine 0.422mg 0.29mg Pumpernickel bread
Valine 0.396mg 0.287mg Pumpernickel bread
Histidine 0.196mg 0.167mg Pumpernickel bread
Fructose 0.1g Taco shells
Omega-3 - ALA 0.27g Taco shells
Omega-6 - Gamma-linoleic acid 0.014g Taco shells
Omega-6 - Eicosadienoic acid 0.005g Taco shells
Omega-6 - Linoleic acid 5.097g Taco shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Taco 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%
Pumpernickel bread
20%
Taco shells
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
49%
Taco shells

Comparison summary

Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 272mg)
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.97g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 6.668g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.