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 have more phosphorus.
- Daily need coverage for selenium for 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.
- Taco shells have a higher glycemic index than pumpernickel bread.
Food types used in this article are Bread, pumpernickel 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.
| 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% |
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.
| 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 EVitamin E | +64.3% |
| Contains more Vitamin B6Vitamin B6 | +61.1% |
| Contains more Vitamin KVitamin K | +975% |
| Contains more CholineCholine | +104.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
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
Saturated fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
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.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 24.5µg | 4.8µg | 36% |
| Manganese | 1.305mg | 0.56mg | 32% |
| Saturated fat | 0.437g | 7.105g | 30% |
| Fats | 3.1g | 21.79g | 29% |
| Polyunsaturated fat | 1.237g | 5.495g | 28% |
| Starch | 54.94g | 23% | |
| Copper | 0.287mg | 0.113mg | 19% |
| Vitamin B2 | 0.305mg | 0.08mg | 17% |
| Monounsaturated fat | 0.932g | 6.935g | 15% |
| Iron | 2.87mg | 1.64mg | 15% |
| Sodium | 596mg | 324mg | 12% |
| Calories | 250kcal | 476kcal | 11% |
| Vitamin B1 | 0.327mg | 0.216mg | 9% |
| Vitamin B3 | 3.091mg | 1.867mg | 8% |
| Vitamin B5 | 0.404mg | 8% | |
| Phosphorus | 178mg | 233mg | 8% |
| Magnesium | 54mg | 83mg | 7% |
| Vitamin K | 0.8µg | 8.6µg | 7% |
| Folate | 93µg | 69µg | 6% |
| Vitamin B6 | 0.126mg | 0.203mg | 6% |
| Protein | 8.7g | 6.41g | 5% |
| Carbs | 47.5g | 63.49g | 5% |
| Choline | 14.6mg | 29.9mg | 3% |
| Calcium | 68mg | 100mg | 3% |
| Vitamin E | 0.42mg | 0.69mg | 2% |
| Potassium | 208mg | 231mg | 1% |
| Fiber | 6.5g | 6.7g | 1% |
| Zinc | 1.48mg | 1.61mg | 1% |
| Net carbs | 41g | 56.79g | N/A |
| Sugar | 0.53g | 1.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.172g | N/A | |
| Tryptophan | 0.097mg | 0.04mg | 0% |
| Threonine | 0.267mg | 0.227mg | 0% |
| Isoleucine | 0.334mg | 0.22mg | 0% |
| Leucine | 0.602mg | 0.837mg | 0% |
| Lysine | 0.248mg | 0.197mg | 0% |
| Methionine | 0.155mg | 0.18mg | 0% |
| Phenylalanine | 0.422mg | 0.29mg | 0% |
| Valine | 0.396mg | 0.287mg | 0% |
| Histidine | 0.196mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
78%
49%
Comparison summary
Which food contains less Sodium?
Taco shells contains less Sodium (difference - 272mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 0.97g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 6.668g)
Which food is lower in glycemic index?
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.