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Tortilla vs. Taco shells — In-Depth Nutrition Comparison

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A recap on differences between tortillas and taco shells

  • Taco shells have less selenium, vitamin B1, vitamin B3, folate, copper, phosphorus, vitamin B2, calcium, fiber, and iron.
  • Tortillas cover your daily selenium needs 59% more than taco shells.
  • Taco shells contain 4 times less vitamin B1 than tortillas. Tortillas contain 0.823mg of vitamin B1, while taco shells contain 0.216mg.
  • The glycemic index of taco shells is higher.

Food varieties used in this article are Tortillas, ready-to-bake or -fry, whole wheat and Taco shells, baked.

Infographic

Tortilla vs Taco shells 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 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
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%
Contains more CalciumCalcium +144%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +60.4%
Contains more CopperCopper +135.4%
Contains more ZincZinc +19.3%
Contains more PhosphorusPhosphorus +48.5%
Contains more SeleniumSelenium +670.8%
Contains less SodiumSodium -36.7%
~equal in Magnesium ~83mg

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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
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%
Contains more Vitamin EVitamin E +30.4%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +261.3%
Contains more Vitamin B3Vitamin B3 +160.2%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +91.1%
Contains more CholineCholine +49.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
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
Contains more ProteinProtein +52.3%
Contains more WaterWater +371.1%
Contains more OtherOther +132.5%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +38.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +126.5%
Contains more Poly. FatPolyunsaturated fat +453.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tortilla Taco shells DV% diff.
Selenium 37µg 4.8µg 59%
Vitamin B1 0.823mg 0.216mg 51%
Polyunsaturated fat 0.992g 5.495g 30%
Manganese 0.56mg 24%
Starch 54.94g 23%
Vitamin B3 4.858mg 1.867mg 19%
Fats 9.76g 21.79g 19%
Folate 138µg 69µg 17%
Copper 0.266mg 0.113mg 17%
Vitamin B2 0.289mg 0.08mg 16%
Phosphorus 346mg 233mg 16%
Calcium 244mg 100mg 14%
Fiber 9.8g 6.7g 12%
Iron 2.63mg 1.64mg 12%
Saturated fat 4.878g 7.105g 10%
Monounsaturated fat 3.062g 6.935g 10%
Vitamin B6 0.312mg 0.203mg 8%
Calories 310kcal 476kcal 8%
Sodium 512mg 324mg 8%
Protein 9.76g 6.41g 7%
Carbs 45.89g 63.49g 6%
Zinc 1.92mg 1.61mg 3%
Vitamin K 4.5µg 8.6µg 3%
Choline 20mg 29.9mg 2%
Vitamin E 0.9mg 0.69mg 1%
Potassium 262mg 231mg 1%
Net carbs 36.09g 56.79g N/A
Magnesium 85mg 83mg 0%
Sugar 2.44g 1.5g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.172g N/A
Tryptophan 0.129mg 0.04mg 0%
Threonine 0.312mg 0.227mg 0%
Isoleucine 0.353mg 0.22mg 0%
Leucine 0.671mg 0.837mg 0%
Lysine 0.37mg 0.197mg 0%
Methionine 0.163mg 0.18mg 0%
Phenylalanine 0.488mg 0.29mg 0%
Valine 0.444mg 0.287mg 0%
Histidine 0.255mg 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 0g 0.005g N/A
Omega-6 - Linoleic acid 5.097g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tortilla Taco shells
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Tortilla
20%
Taco shells
Minerals Daily Need Coverage Score
81%
Tortilla
49%
Taco shells

Comparison summary

Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 2.227g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is lower in Sugar?
Taco shells
Taco shells is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 188mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/nutrients
  2. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/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.