Taco shells vs. Melba toast — In-Depth Nutrition Comparison

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Significant differences between taco shells and melba toast

Melba toast is richer than taco shells in selenium, iron, manganese, copper, vitamin B1, vitamin B2, vitamin B3, and folate.
Melba toast covers your daily selenium needs 55% more than taco shells.
Taco shells have 16 times more saturated fat than melba toast. Taco shells have 7.105g of saturated fat, while melba toast has 0.445g.

Specific food types used in this comparison are Taco shells, baked and Crackers, melba toast, plain.

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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

Melba toast

Contains more MagnesiumMagnesium	+40.7%
Contains more PotassiumPotassium	+14.4%
Contains more PhosphorusPhosphorus	+18.9%
Contains less SodiumSodium	-45.8%

Contains more IronIron	+125.6%
Contains more CopperCopper	+155.8%
Contains more ZincZinc	+24.8%
Contains more ManganeseManganese	+101.8%
Contains more SeleniumSelenium	+625%

~equal in Calcium ~93mg

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

Melba toast

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+60.5%
Contains more Vitamin B6Vitamin B6	+107.1%
Contains more Vitamin KVitamin K	+855.6%
Contains more CholineCholine	+51%

Contains more Vitamin B1Vitamin B1	+91.2%
Contains more Vitamin B2Vitamin B2	+241.3%
Contains more Vitamin B3Vitamin B3	+120.3%
Contains more FolateFolate	+79.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4.8µg	34.8µg	55%
Saturated fat	7.105g	0.445g	30%
Fats	21.79g	3.2g	29%
Polyunsaturated fat	5.495g	1.282g	28%
Iron	1.64mg	3.7mg	26%
Manganese	0.56mg	1.13mg	25%
Starch	54.94g		23%
Copper	0.113mg	0.289mg	20%
Vitamin B1	0.216mg	0.413mg	16%
Monounsaturated fat	6.935g	0.782g	15%
Vitamin B2	0.08mg	0.273mg	15%
Vitamin B3	1.867mg	4.113mg	14%
Vitamin B5		0.693mg	14%
Folate	69µg	124µg	14%
Sodium	324mg	598mg	12%
Protein	6.41g	12.1g	11%
Vitamin B6	0.203mg	0.098mg	8%
Vitamin K	8.6µg	0.9µg	6%
Magnesium	83mg	59mg	6%
Phosphorus	233mg	196mg	5%
Calories	476kcal	390kcal	4%
Zinc	1.61mg	2.01mg	4%
Carbs	63.49g	76.6g	4%
Vitamin E	0.69mg	0.43mg	2%
Fiber	6.7g	6.3g	2%
Choline	29.9mg	19.8mg	2%
Potassium	231mg	202mg	1%
Calcium	100mg	93mg	1%
Net carbs	56.79g	70.3g	N/A
Sugar	1.5g	0.94g	N/A
Vitamin A	1µg	0µg	0%
Trans fat	0.172g		N/A
Tryptophan	0.04mg	0.14mg	0%
Threonine	0.227mg	0.342mg	0%
Isoleucine	0.22mg	0.462mg	0%
Leucine	0.837mg	0.844mg	0%
Lysine	0.197mg	0.28mg	0%
Methionine	0.18mg	0.214mg	0%
Phenylalanine	0.29mg	0.596mg	0%
Valine	0.287mg	0.52mg	0%
Histidine	0.167mg	0.261mg	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