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Taco shells vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between taco shells and puff pastry

  • Taco shells are higher in phosphorus, fiber, magnesium, vitamin B6, zinc, and calcium; however, puff pastry is richer in selenium, vitamin B2, vitamin B3, and iron.
  • Puff pastry's daily need coverage for selenium is 36% higher.
  • Taco shells have 11 times more vitamin B6 than puff pastry. While taco shells have 0.203mg of vitamin B6, puff pastry has only 0.019mg.
  • Puff pastry has a lower glycemic index (56) than taco shells (69).

The food types used in this comparison are Taco shells, baked and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Taco shells vs Puff pastry infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +418.8%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +272.6%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +288.3%
Contains more ManganeseManganese +13.1%
Contains more IronIron +58.5%
Contains less SodiumSodium -21.9%
Contains more SeleniumSelenium +410.4%
~equal in Copper ~0.115mg

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%
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25.5%
Contains more Vitamin B6Vitamin B6 +968.4%
Contains more FolateFolate +25.5%
Contains more CholineCholine +382.3%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +222.5%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin KVitamin K +89.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taco shells Puff pastry DV% diff.
Polyunsaturated fat 5.495g 22.228g 112%
Selenium 4.8µg 24.5µg 36%
Fats 21.79g 38.5g 26%
Phosphorus 233mg 60mg 25%
Starch 54.94g 23%
Fiber 6.7g 1.5g 21%
Magnesium 83mg 16mg 16%
Vitamin B2 0.08mg 0.258mg 14%
Vitamin B6 0.203mg 0.019mg 14%
Vitamin B3 1.867mg 3.8mg 12%
Iron 1.64mg 2.6mg 12%
Zinc 1.61mg 0.54mg 10%
Calcium 100mg 10mg 9%
Vitamin B1 0.216mg 0.323mg 9%
Saturated fat 7.105g 5.502g 7%
Vitamin K 8.6µg 16.3µg 6%
Carbs 63.49g 45.7g 6%
Monounsaturated fat 6.935g 8.828g 5%
Potassium 231mg 62mg 5%
Choline 29.9mg 6.2mg 4%
Folate 69µg 55µg 4%
Calories 476kcal 558kcal 4%
Manganese 0.56mg 0.495mg 3%
Sodium 324mg 253mg 3%
Protein 6.41g 7.4g 2%
Vitamin E 0.69mg 0.55mg 1%
Net carbs 56.79g 44.2g N/A
Sugar 1.5g 0.75g N/A
Copper 0.113mg 0.115mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.172g N/A
Tryptophan 0.04mg 0.086mg 0%
Threonine 0.227mg 0.198mg 0%
Isoleucine 0.22mg 0.275mg 0%
Leucine 0.837mg 0.514mg 0%
Lysine 0.197mg 0.144mg 0%
Methionine 0.18mg 0.131mg 0%
Phenylalanine 0.29mg 0.367mg 0%
Valine 0.287mg 0.312mg 0%
Histidine 0.167mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more CarbsCarbs +38.9%
Contains more OtherOther +91%
Contains more ProteinProtein +15.4%
Contains more FatsFats +76.7%
Contains more WaterWater +15.6%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +27.3%
Contains more Poly. FatPolyunsaturated fat +304.5%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.