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  6. Tostada shells vs. Egg bread

Tostada shells vs. Egg bread — In-Depth Nutrition Comparison

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How are tostada shells and egg bread different?

  • Tostada shells are higher in vitamin B6, fiber, phosphorus, and magnesium; however, egg bread is richer in selenium, vitamin B2, vitamin B3, and iron.
  • Daily need coverage for selenium for egg bread is 51% higher.
  • Tostada shells contain 6 times more vitamin B6 than egg bread. While tostada shells contain 0.363mg of vitamin B6, egg bread contains only 0.064mg.
  • Egg bread has less saturated fat.
  • Tostada shells have a lower glycemic index (49) than egg bread (70).

Tostada shells, corn and Bread, egg are the varieties used in this article.

Infographic

Tostada shells vs Egg bread 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 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +106.1%
Contains more ZincZinc +55.7%
Contains more PhosphorusPhosphorus +91.5%
Contains more CalciumCalcium +22.4%
Contains more IronIron +98.7%
Contains less SodiumSodium -42.2%
Contains more ManganeseManganese +37.7%
Contains more SeleniumSelenium +1268.2%
~equal in Copper ~0.162mg

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% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
Contains more Vitamin B6Vitamin B6 +467.2%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B2Vitamin B2 +363.8%
Contains more Vitamin B3Vitamin B3 +212.2%
Contains more Vitamin B5Vitamin B5 +47.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Tostada shells Egg bread DV% diff.
Selenium 2.2µg 30.1µg 51%
Polyunsaturated fat 8.285g 1.106g 48%
Fats 23.38g 6g 27%
Vitamin B2 0.094mg 0.436mg 26%
Folate 105µg 26%
Saturated fat 7.011g 1.593g 25%
Vitamin B6 0.363mg 0.064mg 23%
Starch 55.4g 23%
Vitamin B3 1.553mg 4.848mg 21%
Iron 1.53mg 3.04mg 19%
Cholesterol 51mg 17%
Choline 84.3mg 15%
Fiber 5.8g 2.3g 14%
Magnesium 76mg 19mg 14%
Phosphorus 203mg 106mg 14%
Sodium 657mg 380mg 12%
Monounsaturated fat 7.217g 2.302g 12%
Calories 474kcal 287kcal 9%
Vitamin A 63µg 7%
Vitamin B1 0.353mg 0.438mg 7%
Protein 6.15g 9.5g 7%
Carbs 64.43g 47.8g 6%
Manganese 0.363mg 0.5mg 6%
Vitamin B12 0.1µg 4%
Zinc 1.23mg 0.79mg 4%
Potassium 237mg 115mg 4%
Vitamin E 0.26mg 2%
Calcium 76mg 93mg 2%
Vitamin D 16IU 2%
Vitamin B5 0.191mg 0.282mg 2%
Copper 0.148mg 0.162mg 2%
Vitamin D 0.4µg 2%
Vitamin K 0.9µg 1%
Net carbs 58.63g 45.5g N/A
Sugar 1.78g N/A
Trans fat 0.163g N/A
Tryptophan 0.112mg 0%
Threonine 0.306mg 0%
Isoleucine 0.394mg 0%
Leucine 0.692mg 0%
Lysine 0.311mg 0%
Methionine 0.189mg 0%
Phenylalanine 0.475mg 0%
Valine 0.443mg 0%
Histidine 0.21mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.012g N/A
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Contains more FatsFats +289.7%
Contains more CarbsCarbs +34.8%
Contains more OtherOther +36%
Contains more ProteinProtein +54.5%
Contains more WaterWater +945.2%

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
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 g
Contains more Mono. FatMonounsaturated fat +213.5%
Contains more Poly. FatPolyunsaturated fat +649.1%
Contains less Sat. FatSaturated fat -77.3%

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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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.