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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.

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Taco shells vs Saltine cracker 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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more MagnesiumMagnesium +219.2%
Contains more CalciumCalcium +354.5%
Contains more PotassiumPotassium +100.9%
Contains more ZincZinc +71.3%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -61.8%
Contains more IronIron +370.7%
Contains more CopperCopper +28.3%
Contains more ManganeseManganese +13.8%
Contains more SeleniumSelenium +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.
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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B6Vitamin B6 +138.8%
Contains more Vitamin KVitamin K +75.5%
Contains more CholineCholine +52.6%
Contains more Vitamin B1Vitamin B1 +139.8%
Contains more Vitamin B2Vitamin B2 +637.5%
Contains more Vitamin B3Vitamin B3 +206.1%
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 Taco shells Saltine cracker DV% diff.
Iron 1.64mg 7.72mg 76%
Vitamin B2 0.08mg 0.59mg 39%
Polyunsaturated fat 5.495g 0.685g 32%
Fats 21.79g 1.6g 31%
Saturated fat 7.105g 0.244g 31%
Selenium 4.8µg 21.4µg 30%
Vitamin B1 0.216mg 0.518mg 25%
Vitamin B3 1.867mg 5.714mg 24%
Starch 54.94g 23%
Sodium 324mg 849mg 23%
Monounsaturated fat 6.935g 0.142g 17%
Phosphorus 233mg 113mg 17%
Fiber 6.7g 2.7g 16%
Folate 69µg 124µg 14%
Magnesium 83mg 26mg 14%
Vitamin B6 0.203mg 0.085mg 9%
Calcium 100mg 22mg 8%
Protein 6.41g 10.5g 8%
Vitamin B5 0.39mg 8%
Zinc 1.61mg 0.94mg 6%
Carbs 63.49g 82.3g 6%
Calories 476kcal 393kcal 4%
Vitamin E 0.69mg 0.12mg 4%
Copper 0.113mg 0.145mg 4%
Manganese 0.56mg 0.637mg 3%
Vitamin K 8.6µg 4.9µg 3%
Potassium 231mg 115mg 3%
Choline 29.9mg 19.6mg 2%
Net carbs 56.79g 79.6g N/A
Sugar 1.5g 0.38g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.172g N/A
Tryptophan 0.04mg 0.138mg 0%
Threonine 0.227mg 0.287mg 0%
Isoleucine 0.22mg 0.378mg 0%
Leucine 0.837mg 0.716mg 0%
Lysine 0.197mg 0.29mg 0%
Methionine 0.18mg 0.18mg 0%
Phenylalanine 0.29mg 0.514mg 0%
Valine 0.287mg 0.439mg 0%
Histidine 0.167mg 0.224mg 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
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 FatsFats +1261.9%
Contains more WaterWater +88.2%
Contains more ProteinProtein +63.8%
Contains more CarbsCarbs +29.6%
Contains more OtherOther +15.2%

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
23% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Contains more Mono. FatMonounsaturated fat +4783.8%
Contains more Poly. FatPolyunsaturated fat +702.2%
Contains less Sat. FatSaturated fat -96.6%

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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. 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.