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  6. Tortilla vs. Taco shells

Tortilla vs. Taco shells — In-Depth Nutrition Comparison

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A recap on the 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
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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 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

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

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%

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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. 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.