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  6. Taco shells vs. Bagel

Taco shells vs. Bagel — In-Depth Nutrition Comparison

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How are taco shells and bagel different?

  • Taco shells are richer in phosphorus, fiber, and calcium, while bagel is higher in selenium, manganese, vitamin B1, iron, vitamin B2, and vitamin B3.
  • Bagel covers your daily need for selenium, 43% more than taco shells.

Taco shells, baked and Bagels, wheat types were used in this article.

Infographic

Taco shells vs Bagel 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 59% 30% 20% 62% 38% 44% 100% 42% 73% 26%
Bagel
Bagel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +62.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +40%
Contains more ZincZinc +46.4%
Contains more PhosphorusPhosphorus +64.1%
Contains less SodiumSodium -26.2%
Contains more IronIron +68.3%
Contains more CopperCopper +54.9%
Contains more ManganeseManganese +155.4%
Contains more SeleniumSelenium +497.9%

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 0% 0.33% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52% 16%
Bagel
Bagel
5
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +115.6%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more Vitamin KVitamin K +473.3%
Contains more CholineCholine +205.1%
Contains more Vitamin B1Vitamin B1 +86.6%
Contains more Vitamin B2Vitamin B2 +161.3%
Contains more Vitamin B3Vitamin B3 +80.5%
Contains more FolateFolate +10.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taco shells Bagel DV% diff.
Selenium 4.8µg 28.7µg 43%
Manganese 0.56mg 1.43mg 38%
Saturated fat 7.105g 0g 32%
Fats 21.79g 1.53g 31%
Polyunsaturated fat 5.495g 0.936g 30%
Starch 54.94g 23%
Monounsaturated fat 6.935g 0.29g 17%
Vitamin B1 0.216mg 0.403mg 16%
Iron 1.64mg 2.76mg 14%
Phosphorus 233mg 142mg 13%
Calories 476kcal 250kcal 11%
Vitamin B2 0.08mg 0.209mg 10%
Fiber 6.7g 4.1g 10%
Vitamin B3 1.867mg 3.37mg 9%
Protein 6.41g 10.2g 8%
Vitamin B5 0.375mg 8%
Calcium 100mg 20mg 8%
Magnesium 83mg 51mg 8%
Copper 0.113mg 0.175mg 7%
Vitamin K 8.6µg 1.5µg 6%
Carbs 63.49g 48.89g 5%
Sodium 324mg 439mg 5%
Zinc 1.61mg 1.1mg 5%
Vitamin B6 0.203mg 0.147mg 4%
Choline 29.9mg 9.8mg 4%
Potassium 231mg 165mg 2%
Folate 69µg 76µg 2%
Vitamin E 0.69mg 0.32mg 2%
Net carbs 56.79g 44.79g N/A
Sugar 1.5g 6.12g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.172g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.227mg 0%
Isoleucine 0.22mg 0%
Leucine 0.837mg 0%
Lysine 0.197mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.29mg 0%
Valine 0.287mg 0%
Histidine 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 0g N/A
Omega-6 - Linoleic acid 5.097g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 g
Bagel
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more FatsFats +1324.2%
Contains more CarbsCarbs +29.9%
Contains more ProteinProtein +59.1%
Contains more WaterWater +486.7%
~equal in Other ~1.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
Bagel
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +2291.4%
Contains more Poly. FatPolyunsaturated fat +487.1%
Contains less Sat. FatSaturated fat -100%

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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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.