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

Compare

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.

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.

Pumpernickel bread

Taco shells

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.

Pumpernickel bread

Taco shells

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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