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  6. Taco shells vs. Zwieback

Taco shells vs. Zwieback — In-Depth Nutrition Comparison

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What are the differences between taco shells and zwieback?

  • Taco shells are higher in phosphorus, fiber, magnesium, iron, zinc, and vitamin B6, yet zwieback is higher in selenium, vitamin B2, and vitamin E.
  • Zwieback's daily need coverage for selenium is 43% more.
  • Taco shells have 6 times more magnesium than zwieback. While taco shells have 83mg of magnesium, zwieback has only 14mg.
  • The amount of saturated fat in zwieback is lower.

We used Taco shells, baked and Zwieback types in this article.

Infographic

Taco shells vs Zwieback 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.
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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +492.9%
Contains more CalciumCalcium +400%
Contains more IronIron +173.3%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +323.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +32%
Contains more CopperCopper +28.3%
Contains less SodiumSodium -29.9%
Contains more SeleniumSelenium +497.9%

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 0% 0.33% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52%
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B6Vitamin B6 +147.6%
Contains more Vitamin KVitamin K +855.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +253.6%
Contains more Vitamin B2Vitamin B2 +198.8%
Contains more FolateFolate +26.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.208mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taco shells Zwieback DV% diff.
Selenium 4.8µg 28.7µg 43%
Phosphorus 233mg 55mg 25%
Manganese 0.56mg 24%
Starch 54.94g 23%
Polyunsaturated fat 5.495g 2.073g 23%
Saturated fat 7.105g 2.525g 21%
Fats 21.79g 9.7g 19%
Fiber 6.7g 2.5g 17%
Magnesium 83mg 14mg 16%
Iron 1.64mg 0.6mg 13%
Vitamin E 0.69mg 2.44mg 12%
Vitamin B2 0.08mg 0.239mg 12%
Vitamin B5 0.537mg 11%
Zinc 1.61mg 0.54mg 10%
Vitamin B6 0.203mg 0.082mg 9%
Calcium 100mg 20mg 8%
Protein 6.41g 10.1g 7%
Monounsaturated fat 6.935g 4.244g 7%
Vitamin C 0mg 5.3mg 6%
Vitamin K 8.6µg 0.9µg 6%
Folate 69µg 87µg 5%
Carbs 63.49g 74.2g 4%
Copper 0.113mg 0.145mg 4%
Sodium 324mg 227mg 4%
Calories 476kcal 426kcal 3%
Cholesterol 0mg 8mg 3%
Vitamin B3 1.867mg 1.319mg 3%
Choline 29.9mg 10.7mg 3%
Potassium 231mg 305mg 2%
Vitamin A 1µg 16µg 2%
Vitamin B1 0.216mg 0.208mg 1%
Net carbs 56.79g 71.7g N/A
Sugar 1.5g 12.5g N/A
Trans fat 0.172g 0.012g N/A
Tryptophan 0.04mg 0%
Threonine 0.227mg 0%
Isoleucine 0.22mg 0%
Leucine 0.837mg 0%
Lysine 0.197mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.29mg 0%
Valine 0.287mg 0%
Histidine 0.167mg 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 0g 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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more FatsFats +124.6%
Contains more WaterWater +42.2%
Contains more OtherOther +27.3%
Contains more ProteinProtein +57.6%
Contains more CarbsCarbs +16.9%

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains more Mono. FatMonounsaturated fat +63.4%
Contains more Poly. FatPolyunsaturated fat +165.1%
Contains less Sat. FatSaturated fat -64.5%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.