Taco shells vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between taco shells and cheese sandwich

Taco shells have more fiber, while cheese sandwich has more selenium, vitamin B2, manganese, phosphorus, iron, vitamin B1, and calcium.
Cheese sandwich covers your daily need for selenium, 35% more than taco shells.
Taco shells contain 2 times more fiber than cheese sandwich. While taco shells contain 6.7g of fiber, cheese sandwich contains only 3.1g.
The amount of saturated fat in cheese sandwich is lower.
Cheese sandwich has a lower glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of taco shells is 69.

These are the specific foods used in this comparison Taco shells, baked and Crackers, wheat, sandwich, with cheese filling.

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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.

Taco shells

Cheese sandwich

Contains more MagnesiumMagnesium	+53.7%
Contains more ZincZinc	+85.1%
Contains less SodiumSodium	-61.4%

Contains more CalciumCalcium	+104%
Contains more PotassiumPotassium	+32.5%
Contains more IronIron	+59.8%
Contains more CopperCopper	+41.6%
Contains more PhosphorusPhosphorus	+63.9%
Contains more ManganeseManganese	+93.4%
Contains more SeleniumSelenium	+406.3%

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.

Taco shells

Cheese sandwich

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+2000%
Contains more Vitamin B1Vitamin B1	+65.7%
Contains more Vitamin B2Vitamin B2	+433.8%
Contains more Vitamin B3Vitamin B3	+70.6%
Contains more Vitamin B6Vitamin B6	+28.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4.8µg	24.3µg	35%
Vitamin B2	0.08mg	0.427mg	27%
Polyunsaturated fat	5.495g	9.166g	24%
Starch	54.94g		23%
Manganese	0.56mg	1.083mg	23%
Sodium	324mg	839mg	22%
Phosphorus	233mg	382mg	21%
Fiber	6.7g	3.1g	14%
Saturated fat	7.105g	4.129g	14%
Vitamin B5		0.622mg	12%
Vitamin B1	0.216mg	0.358mg	12%
Iron	1.64mg	2.62mg	12%
Calcium	100mg	204mg	10%
Monounsaturated fat	6.935g	10.351g	9%
Vitamin B3	1.867mg	3.185mg	8%
Vitamin K	8.6µg		7%
Zinc	1.61mg	0.87mg	7%
Magnesium	83mg	54mg	7%
Protein	6.41g	9.8g	7%
Vitamin B12	0µg	0.12µg	5%
Fats	21.79g	25g	5%
Vitamin E	0.69mg		5%
Copper	0.113mg	0.16mg	5%
Choline	29.9mg		5%
Vitamin B6	0.203mg	0.261mg	4%
Vitamin C	0mg	1.5mg	2%
Carbs	63.49g	58.2g	2%
Vitamin A	1µg	21µg	2%
Cholesterol	0mg	7mg	2%
Potassium	231mg	306mg	2%
Calories	476kcal	497kcal	1%
Folate	69µg	64µg	1%
Net carbs	56.79g	55.1g	N/A
Sugar	1.5g		N/A
Trans fat	0.172g		N/A
Tryptophan	0.04mg	0.13mg	0%
Threonine	0.227mg	0.298mg	0%
Isoleucine	0.22mg	0.383mg	0%
Leucine	0.837mg	0.698mg	0%
Lysine	0.197mg	0.344mg	0%
Methionine	0.18mg	0.167mg	0%
Phenylalanine	0.29mg	0.472mg	0%
Valine	0.287mg	0.438mg	0%
Histidine	0.167mg	0.219mg	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