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  6. Tostada shells vs. Melba toast

Tostada shells vs. Melba toast — In-Depth Nutrition Comparison

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Important differences between tostada shells and melba toast

  • Tostada shells have more vitamin B6; however, melba toast is richer in selenium, manganese, iron, vitamin B3, copper, vitamin B2, vitamin B5, and zinc.
  • Melba toast's daily need coverage for selenium is 59% more.
  • Tostada shells contain 16 times more saturated fat than melba toast. Tostada shells contain 7.011g of saturated fat, while melba toast contains 0.445g.
  • Melba toast has a higher glycemic index. The glycemic index of melba toast is 64, while the glycemic index of tostada shells is 49.

The food varieties used in the comparison are Tostada shells, corn and Crackers, melba toast, plain.

Infographic

Tostada shells vs Melba toast 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 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Contains more MagnesiumMagnesium +28.8%
Contains more PotassiumPotassium +17.3%
Contains more CalciumCalcium +22.4%
Contains more IronIron +141.8%
Contains more CopperCopper +95.3%
Contains more ZincZinc +63.4%
Contains more ManganeseManganese +211.3%
Contains more SeleniumSelenium +1481.8%
~equal in Phosphorus ~196mg
~equal in Sodium ~598mg

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% 0% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
Contains more Vitamin B6Vitamin B6 +270.4%
Contains more Vitamin B1Vitamin B1 +17%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B5Vitamin B5 +262.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tostada shells Melba toast DV% diff.
Selenium 2.2µg 34.8µg 59%
Polyunsaturated fat 8.285g 1.282g 47%
Manganese 0.363mg 1.13mg 33%
Fats 23.38g 3.2g 31%
Folate 124µg 31%
Saturated fat 7.011g 0.445g 30%
Iron 1.53mg 3.7mg 27%
Starch 55.4g 23%
Vitamin B6 0.363mg 0.098mg 20%
Copper 0.148mg 0.289mg 16%
Monounsaturated fat 7.217g 0.782g 16%
Vitamin B3 1.553mg 4.113mg 16%
Vitamin B2 0.094mg 0.273mg 14%
Protein 6.15g 12.1g 12%
Vitamin B5 0.191mg 0.693mg 10%
Zinc 1.23mg 2.01mg 7%
Vitamin B1 0.353mg 0.413mg 5%
Choline 19.8mg 4%
Calories 474kcal 390kcal 4%
Magnesium 76mg 59mg 4%
Carbs 64.43g 76.6g 4%
Vitamin E 0.43mg 3%
Sodium 657mg 598mg 3%
Fiber 5.8g 6.3g 2%
Calcium 76mg 93mg 2%
Phosphorus 203mg 196mg 1%
Vitamin K 0.9µg 1%
Potassium 237mg 202mg 1%
Net carbs 58.63g 70.3g N/A
Sugar 0.94g N/A
Trans fat 0.163g N/A
Tryptophan 0.14mg 0%
Threonine 0.342mg 0%
Isoleucine 0.462mg 0%
Leucine 0.844mg 0%
Lysine 0.28mg 0%
Methionine 0.214mg 0%
Phenylalanine 0.596mg 0%
Valine 0.52mg 0%
Histidine 0.261mg 0%
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
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Contains more FatsFats +630.6%
Contains more ProteinProtein +96.7%
Contains more CarbsCarbs +18.9%
Contains more WaterWater +53.6%
Contains more OtherOther +10.3%

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% 31% 51%
Saturated fat: Sat. Fat 0.445 g
Monounsaturated fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
Contains more Mono. FatMonounsaturated fat +822.9%
Contains more Poly. FatPolyunsaturated fat +546.3%
Contains less Sat. FatSaturated fat -93.7%

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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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.