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  6. Taco shells vs. Saltine cracker

Taco shells vs. Saltine cracker — In-Depth Nutrition Comparison

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What are the differences between Taco shells and Saltine cracker?

  • Taco shells are higher in Phosphorus, and Fiber, yet Saltine cracker is higher in Iron, Vitamin B2, Selenium, Vitamin B1, Vitamin B3, and Folate.
  • Saltine cracker's daily need coverage for Iron is 76% more.
  • Taco shells have 29 times more Saturated Fat than Saltine cracker. While Taco shells have 7.105g of Saturated Fat, Saltine cracker has only 0.244g.

We used Taco shells, baked and Crackers, saltines, fat-free, low-sodium types in this article.

Infographic

Taco shells vs Saltine cracker 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.
Taco shells
Taco shells
6
:
4
Saltine cracker
Saltine cracker
Contains more Calcium +354.5%
Contains more Magnesium +219.2%
Contains more Phosphorus +106.2%
Contains more Potassium +100.9%
Contains less Sodium -61.8%
Contains more Zinc +71.3%
Contains more Iron +370.7%
Contains more Copper +28.3%
Contains more Manganese +13.8%
Contains more Selenium +345.8%
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Contains more Calcium +354.5%
Contains more Magnesium +219.2%
Contains more Phosphorus +106.2%
Contains more Potassium +100.9%
Contains less Sodium -61.8%
Contains more Zinc +71.3%
Contains more Iron +370.7%
Contains more Copper +28.3%
Contains more Manganese +13.8%
Contains more Selenium +345.8%

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.
Taco shells
Taco shells
4
:
5
Saltine cracker
Saltine cracker
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B6 +138.8%
Contains more Vitamin K +75.5%
Contains more Vitamin B1 +139.8%
Contains more Vitamin B2 +637.5%
Contains more Vitamin B3 +206.1%
Contains more Folate +79.7%
Taco shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 0% 54% 19% 36% 0% 47% 52% 0% 22%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B6 +138.8%
Contains more Vitamin K +75.5%
Contains more Vitamin B1 +139.8%
Contains more Vitamin B2 +637.5%
Contains more Vitamin B3 +206.1%
Contains more Folate +79.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco shells
Taco shells
2
:
3
Saltine cracker
Saltine cracker
Contains more Fats +1261.9%
Contains more Water +88.2%
Contains more Protein +63.8%
Contains more Carbs +29.6%
Contains more Other +15.2%
Taco shells
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
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more Fats +1261.9%
Contains more Water +88.2%
Contains more Protein +63.8%
Contains more Carbs +29.6%
Contains more Other +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco shells
Taco shells
2
:
1
Saltine cracker
Saltine cracker
Contains more Monounsaturated Fat +4783.8%
Contains more Polyunsaturated fat +702.2%
Contains less Saturated Fat -96.6%
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Contains more Monounsaturated Fat +4783.8%
Contains more Polyunsaturated fat +702.2%
Contains less Saturated Fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco shells Saltine cracker
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taco shells Saltine cracker Opinion
Net carbs 56.79g 79.6g Saltine cracker
Protein 6.41g 10.5g Saltine cracker
Fats 21.79g 1.6g Taco shells
Carbs 63.49g 82.3g Saltine cracker
Calories 476kcal 393kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 1.5g 0.38g Saltine cracker
Fiber 6.7g 2.7g Taco shells
Calcium 100mg 22mg Taco shells
Iron 1.64mg 7.72mg Saltine cracker
Magnesium 83mg 26mg Taco shells
Phosphorus 233mg 113mg Taco shells
Potassium 231mg 115mg Taco shells
Sodium 324mg 849mg Taco shells
Zinc 1.61mg 0.94mg Taco shells
Copper 0.113mg 0.145mg Saltine cracker
Manganese 0.56mg 0.637mg Saltine cracker
Selenium 4.8µg 21.4µg Saltine cracker
Vitamin A 17IU 0IU Taco shells
Vitamin A RAE 1µg 0µg Taco shells
Vitamin E 0.69mg 0.12mg Taco shells
Vitamin B1 0.216mg 0.518mg Saltine cracker
Vitamin B2 0.08mg 0.59mg Saltine cracker
Vitamin B3 1.867mg 5.714mg Saltine cracker
Vitamin B5 0.39mg Saltine cracker
Vitamin B6 0.203mg 0.085mg Taco shells
Folate 69µg 124µg Saltine cracker
Vitamin K 8.6µg 4.9µg Taco shells
Tryptophan 0.04mg 0.138mg Saltine cracker
Threonine 0.227mg 0.287mg Saltine cracker
Isoleucine 0.22mg 0.378mg Saltine cracker
Leucine 0.837mg 0.716mg Taco shells
Lysine 0.197mg 0.29mg Saltine cracker
Methionine 0.18mg 0.18mg
Phenylalanine 0.29mg 0.514mg Saltine cracker
Valine 0.287mg 0.439mg Saltine cracker
Histidine 0.167mg 0.224mg Saltine cracker
Trans Fat 0.172g Saltine cracker
Saturated Fat 7.105g 0.244g Saltine cracker
Monounsaturated Fat 6.935g 0.142g Taco shells
Polyunsaturated fat 5.495g 0.685g Taco shells
Omega-6 - Eicosadienoic acid 0.005g Taco shells
Omega-6 - Linoleic acid 5.097g Taco shells
Omega-6 - Gamma-linoleic acid 0.014g Taco shells
Omega-3 - ALA 0.27g Taco shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco shells Saltine cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Taco shells
44%
Saltine cracker
Minerals Daily Need Coverage Score
49%
Taco shells
76%
Saltine cracker

Comparison summary

Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 525mg)
Which food is lower in glycemic index?
Taco shells
Taco shells is lower in glycemic index (difference - 5)
Which food is cheaper?
Taco shells
Taco shells is cheaper (difference - $2.4)
Which food is lower in Sugar?
Saltine cracker
Saltine cracker is lower in Sugar (difference - 1.12g)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 6.861g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.