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  6. Taco shells vs. Matzo

Taco shells vs. Matzo — In-Depth Nutrition Comparison

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What are the differences between taco shells and matzo?

  • Taco shells are higher in phosphorus, fiber, magnesium, and folate, yet matzo is higher in selenium, iron, vitamin B2, and vitamin B1.
  • Matzo's daily need coverage for selenium is 58% more.

We used Taco shells, baked and Crackers, matzo, plain types in this article.

Infographic

Taco shells vs Matzo 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%
Matzo
Matzo
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +232%
Contains more CalciumCalcium +669.2%
Contains more PotassiumPotassium +106.3%
Contains more CopperCopper +88.3%
Contains more ZincZinc +136.8%
Contains more PhosphorusPhosphorus +161.8%
Contains more IronIron +92.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +16.1%
Contains more SeleniumSelenium +668.8%

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%
Matzo
Matzo
4
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +305.9%
Contains more CholineCholine +176.9%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +108.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taco shells Matzo DV% diff.
Selenium 4.8µg 36.9µg 58%
Polyunsaturated fat 5.495g 0.603g 33%
Fats 21.79g 1.4g 31%
Saturated fat 7.105g 0.226g 31%
Starch 54.94g 23%
Phosphorus 233mg 89mg 21%
Iron 1.64mg 3.16mg 19%
Monounsaturated fat 6.935g 0.127g 17%
Vitamin B2 0.08mg 0.291mg 16%
Fiber 6.7g 3g 15%
Sodium 324mg 0mg 14%
Magnesium 83mg 25mg 14%
Vitamin B1 0.216mg 0.387mg 14%
Vitamin B3 1.867mg 3.892mg 13%
Folate 69µg 17µg 13%
Vitamin B5 0.443mg 9%
Calcium 100mg 13mg 9%
Zinc 1.61mg 0.68mg 8%
Vitamin K 8.6µg 0.3µg 7%
Vitamin B6 0.203mg 0.115mg 7%
Protein 6.41g 10g 7%
Carbs 63.49g 83.7g 7%
Copper 0.113mg 0.06mg 6%
Calories 476kcal 395kcal 4%
Manganese 0.56mg 0.65mg 4%
Vitamin E 0.69mg 0.06mg 4%
Potassium 231mg 112mg 4%
Choline 29.9mg 10.8mg 3%
Net carbs 56.79g 80.7g N/A
Sugar 1.5g 0.29g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.172g N/A
Tryptophan 0.04mg 0.116mg 0%
Threonine 0.227mg 0.267mg 0%
Isoleucine 0.22mg 0.371mg 0%
Leucine 0.837mg 0.692mg 0%
Lysine 0.197mg 0.193mg 0%
Methionine 0.18mg 0.176mg 0%
Phenylalanine 0.29mg 0.494mg 0%
Valine 0.287mg 0.42mg 0%
Histidine 0.167mg 0.213mg 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

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
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +1456.4%
Contains more WaterWater +48.8%
Contains more OtherOther +218.3%
Contains more ProteinProtein +56%
Contains more CarbsCarbs +31.8%

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
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +5360.6%
Contains more Poly. FatPolyunsaturated fat +811.3%
Contains less Sat. FatSaturated fat -96.8%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.