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  6. Tostada shells vs. Dinner rolls

Tostada shells vs. Dinner rolls — In-Depth Nutrition Comparison

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The main differences between tostada shells and dinner rolls

  • Tostada shells have more vitamin B6, fiber, magnesium, and phosphorus; however, dinner rolls have more selenium, iron, vitamin B3, vitamin B2, and vitamin B1.
  • Daily need coverage for selenium for dinner rolls is 45% higher.
  • Dinner rolls have 5 times less saturated fat than tostada shells. Tostada shells have 7.011g of saturated fat, while dinner rolls have 1.375g.
  • Dinner rolls have a higher glycemic index than tostada shells.

Food types used in this article are Tostada shells, corn and Rolls, dinner, plain, commercially prepared (includes brown-and-serve).

Infographic

Tostada shells vs Dinner rolls 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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 53% 12% 140% 45% 27% 52% 61% 76% 146%
Contains more MagnesiumMagnesium +192.3%
Contains more PotassiumPotassium +70.5%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +66.4%
Contains more CalciumCalcium +134.2%
Contains more IronIron +143.1%
Contains less SodiumSodium -28.9%
Contains more ManganeseManganese +60.3%
Contains more SeleniumSelenium +1118.2%
~equal in Copper ~0.135mg

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% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
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 0.67% 0.33% 5.6% 0% 132% 86% 101% 27% 22% 16% 27% 76% 8%
Contains more Vitamin B6Vitamin B6 +274.2%
Contains more Vitamin B1Vitamin B1 +49%
Contains more Vitamin B2Vitamin B2 +297.9%
Contains more Vitamin B3Vitamin B3 +245.6%
Contains more Vitamin B5Vitamin B5 +136.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tostada shells Dinner rolls DV% diff.
Selenium 2.2µg 26.8µg 45%
Polyunsaturated fat 8.285g 2.509g 39%
Iron 1.53mg 3.72mg 27%
Fats 23.38g 6.47g 26%
Saturated fat 7.011g 1.375g 26%
Folate 101µg 25%
Vitamin B3 1.553mg 5.367mg 24%
Starch 55.4g 23%
Vitamin B2 0.094mg 0.374mg 22%
Vitamin B6 0.363mg 0.097mg 20%
Fiber 5.8g 2g 15%
Vitamin B1 0.353mg 0.526mg 14%
Monounsaturated fat 7.217g 1.881g 13%
Magnesium 76mg 26mg 12%
Phosphorus 203mg 122mg 12%
Manganese 0.363mg 0.582mg 10%
Calcium 76mg 178mg 10%
Protein 6.15g 10.86g 9%
Vitamin K 10.6µg 9%
Calories 474kcal 310kcal 8%
Sodium 657mg 467mg 8%
Vitamin B5 0.191mg 0.452mg 5%
Vitamin B12 0.13µg 5%
Carbs 64.43g 52.04g 4%
Choline 14.6mg 3%
Potassium 237mg 139mg 3%
Vitamin E 0.28mg 2%
Zinc 1.23mg 0.99mg 2%
Copper 0.148mg 0.135mg 1%
Cholesterol 4mg 1%
Vitamin C 0.2mg 0%
Net carbs 58.63g 50.04g N/A
Sugar 5.55g N/A
Vitamin A 1µg 0%
Trans fat 0.163g 0g N/A
Tryptophan 0.081mg 0%
Threonine 0.286mg 0%
Isoleucine 0.337mg 0%
Leucine 0.729mg 0%
Lysine 0.233mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.506mg 0%
Valine 0.401mg 0%
Histidine 0.222mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.124g 0.224g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
11% 6% 52% 28% 2%
Protein: 10.86 g
Fats: 6.47 g
Carbs: 52.04 g
Water: 28.44 g
Other: 2.19 g
Contains more FatsFats +261.4%
Contains more CarbsCarbs +23.8%
Contains more OtherOther +24.2%
Contains more ProteinProtein +76.6%
Contains more WaterWater +756.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
24% 33% 44%
Saturated fat: Sat. Fat 1.375 g
Monounsaturated fat: Mono. Fat 1.881 g
Polyunsaturated fat: Poly. Fat 2.509 g
Contains more Mono. FatMonounsaturated fat +283.7%
Contains more Poly. FatPolyunsaturated fat +230.2%
Contains less Sat. FatSaturated fat -80.4%

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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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/nutrients
  2. Dinner rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172793/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.