Pumpernickel bread vs. Tostada shells — In-Depth Nutrition Comparison
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What are the main differences between pumpernickel bread and tostada shells?
- Pumpernickel bread is richer in manganese, selenium, iron, vitamin B2, copper, and vitamin B3, yet tostada shells are richer in vitamin B6 and magnesium.
- Pumpernickel bread's daily need coverage for manganese is 41% higher.
- Pumpernickel bread has 11 times more selenium than tostada shells. Pumpernickel bread has 24.5µg of selenium, while tostada shells have 2.2µg.
- Pumpernickel bread contains less saturated fat.
We used Bread, pumpernickel and Tostada shells, corn types in this comparison.
Infographic
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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 | +87.6% |
| Contains more CopperCopper | +93.9% |
| Contains more ZincZinc | +20.3% |
| Contains less SodiumSodium | -9.3% |
| Contains more ManganeseManganese | +259.5% |
| Contains more SeleniumSelenium | +1013.6% |
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +11.8% |
| Contains more PotassiumPotassium | +13.9% |
| Contains more PhosphorusPhosphorus | +14% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +224.5% |
| Contains more Vitamin B3Vitamin B3 | +99% |
| Contains more Vitamin B5Vitamin B5 | +111.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +188.1% |
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:
6.15 g
Fats:
23.38 g
Carbs:
64.43 g
Water:
3.32 g
Other:
2.72 g
| Contains more ProteinProtein | +41.5% |
| Contains more WaterWater | +1041.6% |
| Contains more FatsFats | +654.2% |
| Contains more CarbsCarbs | +35.6% |
~equal in
Other
~2.72g
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
7.011 g
Monounsaturated fat:
Mono. Fat
7.217 g
Polyunsaturated fat:
Poly. Fat
8.285 g
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +674.4% |
| Contains more Poly. FatPolyunsaturated fat | +569.8% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.237g | 8.285g | 47% |
| Selenium | 24.5µg | 2.2µg | 41% |
| Manganese | 1.305mg | 0.363mg | 41% |
| Fats | 3.1g | 23.38g | 31% |
| Saturated fat | 0.437g | 7.011g | 30% |
| Starch | 55.4g | 23% | |
| Folate | 93µg | 23% | |
| Vitamin B6 | 0.126mg | 0.363mg | 18% |
| Iron | 2.87mg | 1.53mg | 17% |
| Monounsaturated fat | 0.932g | 7.217g | 16% |
| Vitamin B2 | 0.305mg | 0.094mg | 16% |
| Copper | 0.287mg | 0.148mg | 15% |
| Calories | 250kcal | 474kcal | 11% |
| Vitamin B3 | 3.091mg | 1.553mg | 10% |
| Carbs | 47.5g | 64.43g | 6% |
| Magnesium | 54mg | 76mg | 5% |
| Protein | 8.7g | 6.15g | 5% |
| Vitamin B5 | 0.404mg | 0.191mg | 4% |
| Phosphorus | 178mg | 203mg | 4% |
| Sodium | 596mg | 657mg | 3% |
| Fiber | 6.5g | 5.8g | 3% |
| Vitamin E | 0.42mg | 3% | |
| Choline | 14.6mg | 3% | |
| Vitamin B1 | 0.327mg | 0.353mg | 2% |
| Zinc | 1.48mg | 1.23mg | 2% |
| Potassium | 208mg | 237mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Calcium | 68mg | 76mg | 1% |
| Net carbs | 41g | 58.63g | N/A |
| Sugar | 0.53g | N/A | |
| Trans fat | 0.163g | N/A | |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.248mg | 0% | |
| Methionine | 0.155mg | 0% | |
| Phenylalanine | 0.422mg | 0% | |
| Valine | 0.396mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Omega-3 - ALA | 0.124g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | 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 | Equal | |
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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%
18%
Minerals Daily Need Coverage Score
78%
47%
Comparison summary
Which food is lower in Cholesterol?
Tostada shells is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tostada shells is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 6.574g)
Which food is richer in vitamins?
Pumpernickel bread is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (49)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.