Taco shells vs. Pastry — In-Depth Nutrition Comparison

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What are the differences between taco shells and pastry?

Taco shells are higher in phosphorus, fiber, magnesium, and vitamin B6, yet pastry is higher in selenium, vitamin B2, vitamin B1, vitamin B3, and iron.
Pastry's daily need coverage for selenium is 35% more.
Taco shells have 10 times more vitamin B6 than pastry. While taco shells have 0.203mg of vitamin B6, pastry has only 0.021mg.
The amount of saturated fat in taco shells is lower.

We used Taco shells, baked and Puff pastry, frozen, ready-to-bake types in this article.

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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

Pastry

Contains more MagnesiumMagnesium	+418.8%
Contains more CalciumCalcium	+900%
Contains more PotassiumPotassium	+278.7%
Contains more ZincZinc	+203.8%
Contains more PhosphorusPhosphorus	+288.3%
Contains more ManganeseManganese	+14.8%

Contains more IronIron	+56.1%
Contains less SodiumSodium	-23.1%
Contains more SeleniumSelenium	+404.2%

~equal in Copper ~0.114mg

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

Pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+27.8%
Contains more Vitamin B6Vitamin B6	+866.7%
Contains more CholineCholine	+367.2%

Contains more Vitamin B1Vitamin B1	+84.3%
Contains more Vitamin B2Vitamin B2	+253.8%
Contains more Vitamin B3Vitamin B3	+123.2%
Contains more Vitamin KVitamin K	+87.2%
Contains more FolateFolate	+13%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	6.935g	21.597g	37%
Selenium	4.8µg	24.2µg	35%
Fats	21.79g	38.1g	25%
Phosphorus	233mg	60mg	25%
Starch	54.94g		23%
Fiber	6.7g	1.5g	21%
Vitamin B2	0.08mg	0.283mg	16%
Magnesium	83mg	16mg	16%
Vitamin B1	0.216mg	0.398mg	15%
Vitamin B6	0.203mg	0.021mg	14%
Vitamin B3	1.867mg	4.168mg	14%
Iron	1.64mg	2.56mg	12%
Saturated fat	7.105g	9.643g	12%
Zinc	1.61mg	0.53mg	10%
Calcium	100mg	10mg	9%
Carbs	63.49g	45.1g	6%
Vitamin K	8.6µg	16.1µg	6%
Potassium	231mg	61mg	5%
Polyunsaturated fat	5.495g	4.894g	4%
Choline	29.9mg	6.4mg	4%
Calories	476kcal	551kcal	4%
Sodium	324mg	249mg	3%
Manganese	0.56mg	0.488mg	3%
Protein	6.41g	7.3g	2%
Folate	69µg	78µg	2%
Vitamin E	0.69mg	0.54mg	1%
Net carbs	56.79g	43.6g	N/A
Sugar	1.5g	0.74g	N/A
Copper	0.113mg	0.114mg	0%
Vitamin A	1µg	0µg	0%
Trans fat	0.172g		N/A
Tryptophan	0.04mg	0.085mg	0%
Threonine	0.227mg	0.196mg	0%
Isoleucine	0.22mg	0.272mg	0%
Leucine	0.837mg	0.508mg	0%
Lysine	0.197mg	0.142mg	0%
Methionine	0.18mg	0.129mg	0%
Phenylalanine	0.29mg	0.362mg	0%
Valine	0.287mg	0.308mg	0%
Histidine	0.167mg	0.156mg	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