Tostada shells vs. Crouton — In-Depth Nutrition Comparison

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The main differences between tostada shells and crouton

Tostada shells have more vitamin B6, phosphorus, and magnesium; however, crouton has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, and manganese.
Daily need coverage for selenium for crouton is 64% higher.
Crouton has 14 times less vitamin B6 than tostada shells. Tostada shells have 0.363mg of vitamin B6, while crouton has 0.026mg.
Crouton is lower in saturated fat.
Crouton has a higher glycemic index than tostada shells.

Food types used in this article are Tostada shells, corn and Croutons, plain.

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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.

Tostada shells

Crouton

Contains more MagnesiumMagnesium	+145.2%
Contains more PotassiumPotassium	+91.1%
Contains more ZincZinc	+38.2%
Contains more PhosphorusPhosphorus	+76.5%

Contains more IronIron	+166.7%
Contains more CopperCopper	+10.1%
Contains more ManganeseManganese	+37.7%
Contains more SeleniumSelenium	+1604.5%

~equal in Calcium ~76mg

~equal in Sodium ~698mg

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.

Tostada shells

Crouton

Contains more Vitamin B6Vitamin B6

+1296.2%

Contains more Vitamin B1Vitamin B1	+76.5%
Contains more Vitamin B2Vitamin B2	+189.4%
Contains more Vitamin B3Vitamin B3	+250.2%
Contains more Vitamin B5Vitamin B5	+124.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.2µg	37.5µg	64%
Polyunsaturated fat	8.285g	1.273g	47%
Folate		132µg	33%
Iron	1.53mg	4.08mg	32%
Fats	23.38g	6.6g	26%
Vitamin B6	0.363mg	0.026mg	26%
Saturated fat	7.011g	1.51g	25%
Vitamin B3	1.553mg	5.439mg	24%
Vitamin B1	0.353mg	0.623mg	23%
Starch	55.4g		23%
Vitamin B2	0.094mg	0.272mg	14%
Phosphorus	203mg	115mg	13%
Protein	6.15g	11.9g	12%
Magnesium	76mg	31mg	11%
Monounsaturated fat	7.217g	3.059g	10%
Manganese	0.363mg	0.5mg	6%
Vitamin B5	0.191mg	0.429mg	5%
Calories	474kcal	407kcal	3%
Zinc	1.23mg	0.89mg	3%
Fiber	5.8g	5.1g	3%
Potassium	237mg	124mg	3%
Carbs	64.43g	73.5g	3%
Sodium	657mg	698mg	2%
Copper	0.148mg	0.163mg	2%
Net carbs	58.63g	68.4g	N/A
Calcium	76mg	76mg	0%
Trans fat	0.163g		N/A
Tryptophan		0.14mg	0%
Threonine		0.337mg	0%
Isoleucine		0.456mg	0%
Leucine		0.832mg	0%
Lysine		0.278mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.586mg	0%
Valine		0.514mg	0%
Histidine		0.255mg	0%
Omega-3 - ALA	0.124g		N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A