Rye bread vs. Tostada shells — In-Depth Nutrition Comparison

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Important differences between rye bread and tostada shells

Rye bread has more selenium, manganese, vitamin B2, iron, and vitamin B3; however, tostada shells are richer in fats, vitamin B6, phosphorus, and magnesium.
Rye bread's daily need coverage for selenium is 52% more.
Rye bread contains 4 times more vitamin B2 than tostada shells. Rye bread contains 0.335mg of vitamin B2, while tostada shells contain 0.094mg.
Rye bread contains less saturated fat.
Rye bread has a higher glycemic index. The glycemic index of rye bread is 60, while the glycemic index of tostada shells is 49.

The food varieties used in the comparison are Bread, rye and Tostada shells, corn.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rye bread

Tostada shells

Contains more IronIron	+85%
Contains more CopperCopper	+25.7%
Contains more ManganeseManganese	+127%
Contains more SeleniumSelenium	+1304.5%

Contains more MagnesiumMagnesium	+90%
Contains more PotassiumPotassium	+42.8%
Contains more PhosphorusPhosphorus	+62.4%

~equal in Calcium ~76mg

~equal in Zinc ~1.23mg

~equal in Sodium ~657mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rye bread

Tostada shells

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+22.9%
Contains more Vitamin B2Vitamin B2	+256.4%
Contains more Vitamin B3Vitamin B3	+145%
Contains more Vitamin B5Vitamin B5	+130.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin B6Vitamin B6

+384%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.9µg	2.2µg	52%
Polyunsaturated fat	0.799g	8.285g	50%
Fats	3.3g	23.38g	31%
Saturated fat	0.626g	7.011g	29%
Folate	110µg		28%
Starch		55.4g	23%
Vitamin B6	0.075mg	0.363mg	22%
Manganese	0.824mg	0.363mg	20%
Vitamin B2	0.335mg	0.094mg	19%
Iron	2.83mg	1.53mg	16%
Monounsaturated fat	1.311g	7.217g	15%
Vitamin B3	3.805mg	1.553mg	14%
Calories	259kcal	474kcal	11%
Phosphorus	125mg	203mg	11%
Magnesium	40mg	76mg	9%
Omega-3 (ALA)		0.124g	8%
Vitamin B1	0.434mg	0.353mg	7%
Protein	8.5g	6.15g	5%
Carbs	48.3g	64.43g	5%
Vitamin B5	0.44mg	0.191mg	5%
Copper	0.186mg	0.148mg	4%
Choline	14.6mg		3%
Potassium	166mg	237mg	2%
Sodium	603mg	657mg	2%
Vitamin E	0.33mg		2%
Zinc	1.14mg	1.23mg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	1.3g	N/A
Calories per 10 g protein	305kcal	771kcal	N/A
Weight per 100 calories	39g	21g	N/A
Unsaturated / Saturated Fat ratio	3.4	2.2	N/A
Vitamin C	0.4mg		0%
Net carbs	42.5g	58.63g	N/A
Calcium	73mg	76mg	0%
Sugar	3.85g		N/A
Fiber	5.8g	5.8g	0%
Trans fat		0.163g	N/A
Tryptophan	0.096mg		0%
Threonine	0.255mg		0%
Isoleucine	0.319mg		0%
Leucine	0.579mg		0%
Lysine	0.233mg		0%
Methionine	0.139mg		0%
Phenylalanine	0.411mg		0%
Valine	0.379mg		0%
Histidine	0.182mg		0%
Omega-6 (Eicosadienoic acid)		0.005g	N/A