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  6. Rye bread vs. Tostada shells

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, vitamin B3, and vitamin B1; however, tostada shells are richer in 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.

Infographic

Rye bread vs Tostada 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
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

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 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% 0% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
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 CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +384%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Rye bread Tostada shells 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%
Phosphorus 125mg 203mg 11%
Calories 259kcal 474kcal 11%
Magnesium 40mg 76mg 9%
Vitamin B1 0.434mg 0.353mg 7%
Carbs 48.3g 64.43g 5%
Protein 8.5g 6.15g 5%
Vitamin B5 0.44mg 0.191mg 5%
Copper 0.186mg 0.148mg 4%
Choline 14.6mg 3%
Sodium 603mg 657mg 2%
Vitamin E 0.33mg 2%
Potassium 166mg 237mg 2%
Zinc 1.14mg 1.23mg 1%
Vitamin K 1.2µg 1%
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-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more ProteinProtein +38.2%
Contains more WaterWater +1023.5%
Contains more FatsFats +608.5%
Contains more CarbsCarbs +33.4%
~equal in Other ~2.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
31% 32% 37%
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 -91.1%
Contains more Mono. FatMonounsaturated fat +450.5%
Contains more Poly. FatPolyunsaturated fat +936.9%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.