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Tostada shells vs. English muffin — In-Depth Nutrition Comparison

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Differences between tostada shells and English muffins

  • Tostada shells have more vitamin B6, vitamin B1, magnesium, fiber, phosphorus, and iron, while English muffins have more vitamin B5.
  • Tostada shells' daily need coverage for saturated fat is 34% higher.
  • English muffins contain 8 times less vitamin B6 than tostada shells. Tostada shells contain 0.363mg of vitamin B6, while English muffins contain 0.043mg.
  • The amount of saturated fat in English muffins is lower.
  • Tostada shells have a lower glycemic index. The glycemic index of tostada shells is 49, while the glycemic index of English muffins is 77.

The food types used in this comparison are Tostada shells, corn and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Tostada shells vs English muffin 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 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +261.9%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +71.9%
Contains more CopperCopper +14.7%
Contains more ZincZinc +75.7%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -29.4%
~equal in Manganese ~0.357mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B6Vitamin B6 +744.2%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B5Vitamin B5 +133.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.566mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more FatsFats +1198.9%
Contains more CarbsCarbs +40.1%
Contains more OtherOther +13.3%
Contains more ProteinProtein +25.2%
Contains more WaterWater +1168.1%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +2289.7%
Contains more Poly. FatPolyunsaturated fat +833%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tostada shells English muffin DV% diff.
Polyunsaturated fat 8.285g 0.888g 49%
Fats 23.38g 1.8g 33%
Saturated fat 7.011g 0.259g 31%
Vitamin B6 0.363mg 0.043mg 25%
Starch 55.4g 23%
Monounsaturated fat 7.217g 0.302g 17%
Vitamin B1 0.353mg 0.181mg 14%
Magnesium 76mg 21mg 13%
Calories 474kcal 235kcal 12%
Fiber 5.8g 2.7g 12%
Phosphorus 203mg 133mg 10%
Folate 37µg 9%
Iron 1.53mg 0.89mg 8%
Sodium 657mg 464mg 8%
Carbs 64.43g 46g 6%
Zinc 1.23mg 0.7mg 5%
Vitamin B2 0.094mg 0.154mg 5%
Vitamin B5 0.191mg 0.446mg 5%
Selenium 2.2µg 4%
Potassium 237mg 131mg 3%
Protein 6.15g 7.7g 3%
Copper 0.148mg 0.129mg 2%
Vitamin B12 0.04µg 2%
Calcium 76mg 52mg 2%
Vitamin C 0.1mg 0%
Net carbs 58.63g 43.3g N/A
Manganese 0.363mg 0.357mg 0%
Vitamin B3 1.553mg 1.566mg 0%
Trans fat 0.163g N/A
Tryptophan 0.092mg 0%
Threonine 0.242mg 0%
Isoleucine 0.315mg 0%
Leucine 0.553mg 0%
Lysine 0.241mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.379mg 0%
Valine 0.353mg 0%
Histidine 0.17mg 0%
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tostada shells English muffin
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
18%
Tostada shells
14%
English muffin
Minerals Daily Need Coverage Score
47%
Tostada shells
30%
English muffin

Comparison summary

Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Tostada shells
Tostada shells is relatively richer in minerals
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 193mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 6.752g)
Which food is richer in vitamins?
English muffin
English muffin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.