Taco shells vs. Pumpernickel bread — In-Depth Nutrition Comparison

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The main differences between taco shells and pumpernickel bread

Taco shells have more phosphorus; however, pumpernickel bread has more selenium, manganese, copper, vitamin B2, iron, vitamin B1, and vitamin B3.
Daily need coverage for selenium for pumpernickel bread is 36% higher.
Pumpernickel bread has 16 times less saturated fat than taco shells. Taco shells have 7.105g of saturated fat, while pumpernickel bread has 0.437g.
Taco shells have a higher glycemic index than pumpernickel bread.

Food types used in this article are Taco shells, baked and Bread, pumpernickel.

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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

Pumpernickel bread

Contains more MagnesiumMagnesium	+53.7%
Contains more CalciumCalcium	+47.1%
Contains more PhosphorusPhosphorus	+30.9%
Contains less SodiumSodium	-45.6%

Contains more IronIron	+75%
Contains more CopperCopper	+154%
Contains more ManganeseManganese	+133%
Contains more SeleniumSelenium	+410.4%

~equal in Potassium ~208mg

~equal in Zinc ~1.48mg

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

Pumpernickel bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+64.3%
Contains more Vitamin B6Vitamin B6	+61.1%
Contains more Vitamin KVitamin K	+975%
Contains more CholineCholine	+104.8%

Contains more Vitamin B1Vitamin B1	+51.4%
Contains more Vitamin B2Vitamin B2	+281.3%
Contains more Vitamin B3Vitamin B3	+65.6%
Contains more FolateFolate	+34.8%

~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	24.5µg	36%
Manganese	0.56mg	1.305mg	32%
Saturated fat	7.105g	0.437g	30%
Fats	21.79g	3.1g	29%
Polyunsaturated fat	5.495g	1.237g	28%
Starch	54.94g		23%
Copper	0.113mg	0.287mg	19%
Vitamin B2	0.08mg	0.305mg	17%
Monounsaturated fat	6.935g	0.932g	15%
Iron	1.64mg	2.87mg	15%
Sodium	324mg	596mg	12%
Calories	476kcal	250kcal	11%
Vitamin B1	0.216mg	0.327mg	9%
Vitamin B3	1.867mg	3.091mg	8%
Vitamin B5		0.404mg	8%
Phosphorus	233mg	178mg	8%
Magnesium	83mg	54mg	7%
Vitamin K	8.6µg	0.8µg	7%
Folate	69µg	93µg	6%
Vitamin B6	0.203mg	0.126mg	6%
Protein	6.41g	8.7g	5%
Carbs	63.49g	47.5g	5%
Choline	29.9mg	14.6mg	3%
Calcium	100mg	68mg	3%
Vitamin E	0.69mg	0.42mg	2%
Potassium	231mg	208mg	1%
Fiber	6.7g	6.5g	1%
Zinc	1.61mg	1.48mg	1%
Net carbs	56.79g	41g	N/A
Sugar	1.5g	0.53g	N/A
Vitamin A	1µg	0µg	0%
Trans fat	0.172g		N/A
Tryptophan	0.04mg	0.097mg	0%
Threonine	0.227mg	0.267mg	0%
Isoleucine	0.22mg	0.334mg	0%
Leucine	0.837mg	0.602mg	0%
Lysine	0.197mg	0.248mg	0%
Methionine	0.18mg	0.155mg	0%
Phenylalanine	0.29mg	0.422mg	0%
Valine	0.287mg	0.396mg	0%
Histidine	0.167mg	0.196mg	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