Tostada shells vs. Pumpernickel bread — In-Depth Nutrition Comparison
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What are the main differences between tostada shells and pumpernickel bread?
- Tostada shells are richer in vitamin B6 and magnesium, yet pumpernickel bread is richer in manganese, selenium, iron, vitamin B2, copper, and vitamin B3.
- Pumpernickel bread's daily need coverage for manganese is 41% higher.
- Tostada shells have 16 times more saturated fat than pumpernickel bread. Tostada shells have 7.011g of saturated fat, while pumpernickel bread has 0.437g.
We used Tostada shells, corn and Bread, pumpernickel types in this comparison.
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.
| Contains more MagnesiumMagnesium | +40.7% |
| Contains more CalciumCalcium | +11.8% |
| Contains more PotassiumPotassium | +13.9% |
| Contains more PhosphorusPhosphorus | +14% |
| Contains more IronIron | +87.6% |
| Contains more CopperCopper | +93.9% |
| Contains more ZincZinc | +20.3% |
| Contains more ManganeseManganese | +259.5% |
| Contains more SeleniumSelenium | +1013.6% |
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.
| Contains more Vitamin B6Vitamin B6 | +188.1% |
| Contains more Vitamin B2Vitamin B2 | +224.5% |
| Contains more Vitamin B3Vitamin B3 | +99% |
| Contains more Vitamin B5Vitamin B5 | +111.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
23.38 g
Carbs:
64.43 g
Water:
3.32 g
Other:
2.72 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more FatsFats | +654.2% |
| Contains more CarbsCarbs | +35.6% |
| Contains more ProteinProtein | +41.5% |
| Contains more WaterWater | +1041.6% |
~equal in
Other
~2.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.011 g
Monounsaturated fat:
Mono. Fat
7.217 g
Polyunsaturated fat:
Poly. Fat
8.285 g
Saturated fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
| Contains more Mono. FatMonounsaturated fat | +674.4% |
| Contains more Poly. FatPolyunsaturated fat | +569.8% |
| Contains less Sat. FatSaturated fat | -93.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 8.285g | 1.237g | 47% |
| Selenium | 2.2µg | 24.5µg | 41% |
| Manganese | 0.363mg | 1.305mg | 41% |
| Fats | 23.38g | 3.1g | 31% |
| Saturated fat | 7.011g | 0.437g | 30% |
| Starch | 55.4g | 23% | |
| Folate | 93µg | 23% | |
| Vitamin B6 | 0.363mg | 0.126mg | 18% |
| Iron | 1.53mg | 2.87mg | 17% |
| Monounsaturated fat | 7.217g | 0.932g | 16% |
| Vitamin B2 | 0.094mg | 0.305mg | 16% |
| Copper | 0.148mg | 0.287mg | 15% |
| Calories | 474kcal | 250kcal | 11% |
| Vitamin B3 | 1.553mg | 3.091mg | 10% |
| Carbs | 64.43g | 47.5g | 6% |
| Magnesium | 76mg | 54mg | 5% |
| Protein | 6.15g | 8.7g | 5% |
| Vitamin B5 | 0.191mg | 0.404mg | 4% |
| Phosphorus | 203mg | 178mg | 4% |
| Sodium | 657mg | 596mg | 3% |
| Fiber | 5.8g | 6.5g | 3% |
| Vitamin E | 0.42mg | 3% | |
| Choline | 14.6mg | 3% | |
| Vitamin B1 | 0.353mg | 0.327mg | 2% |
| Zinc | 1.23mg | 1.48mg | 2% |
| Potassium | 237mg | 208mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Calcium | 76mg | 68mg | 1% |
| Net carbs | 58.63g | 41g | N/A |
| Sugar | 0.53g | N/A | |
| Trans fat | 0.163g | N/A | |
| Tryptophan | 0.097mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.334mg | 0% | |
| Leucine | 0.602mg | 0% | |
| Lysine | 0.248mg | 0% | |
| Methionine | 0.155mg | 0% | |
| Phenylalanine | 0.422mg | 0% | |
| Valine | 0.396mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Omega-3 - ALA | 0.124g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
27%
Minerals Daily Need Coverage Score
47%
78%
Comparison summary
Which food is lower in Cholesterol?
Tostada shells is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Tostada shells is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 6.574g)
Which food is richer in vitamins?
Pumpernickel bread is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (49)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.