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  6. Tostada shells vs. Rye bread

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

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Important differences between tostada shells and rye bread

  • Tostada shells have more vitamin B6, phosphorus, and magnesium; however, rye bread is richer in selenium, manganese, vitamin B2, iron, vitamin B3, and vitamin B1.
  • Rye bread's daily need coverage for selenium is 52% more.
  • Tostada shells contain 11 times more saturated fat than rye bread. Tostada shells contain 7.011g of saturated fat, while rye bread contains 0.626g.
  • Rye bread has a higher glycemic index. The glycemic index of rye bread is 60, while the glycemic index of tostada shells is 49.

The food varieties used in the comparison are Tostada shells, corn and Bread, rye.

Infographic

Tostada shells vs Rye 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +42.8%
Contains more PhosphorusPhosphorus +62.4%
Contains more IronIron +85%
Contains more CopperCopper +25.7%
Contains more ManganeseManganese +127%
Contains more SeleniumSelenium +1304.5%
~equal in Calcium ~73mg
~equal in Zinc ~1.14mg
~equal in Sodium ~603mg

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin B6Vitamin B6 +384%
Contains more Vitamin B1Vitamin B1 +22.9%
Contains more Vitamin B2Vitamin B2 +256.4%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B5Vitamin B5 +130.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tostada shells Rye bread DV% diff.
Selenium 2.2µg 30.9µg 52%
Polyunsaturated fat 8.285g 0.799g 50%
Fats 23.38g 3.3g 31%
Saturated fat 7.011g 0.626g 29%
Folate 110µg 28%
Starch 55.4g 23%
Vitamin B6 0.363mg 0.075mg 22%
Manganese 0.363mg 0.824mg 20%
Vitamin B2 0.094mg 0.335mg 19%
Iron 1.53mg 2.83mg 16%
Monounsaturated fat 7.217g 1.311g 15%
Vitamin B3 1.553mg 3.805mg 14%
Phosphorus 203mg 125mg 11%
Calories 474kcal 259kcal 11%
Magnesium 76mg 40mg 9%
Vitamin B1 0.353mg 0.434mg 7%
Carbs 64.43g 48.3g 5%
Protein 6.15g 8.5g 5%
Vitamin B5 0.191mg 0.44mg 5%
Copper 0.148mg 0.186mg 4%
Choline 14.6mg 3%
Sodium 657mg 603mg 2%
Vitamin E 0.33mg 2%
Potassium 237mg 166mg 2%
Zinc 1.23mg 1.14mg 1%
Vitamin K 1.2µg 1%
Vitamin C 0.4mg 0%
Net carbs 58.63g 42.5g N/A
Calcium 76mg 73mg 0%
Sugar 3.85g N/A
Fiber 5.8g 5.8g 0%
Trans fat 0.163g N/A
Tryptophan 0.096mg 0%
Threonine 0.255mg 0%
Isoleucine 0.319mg 0%
Leucine 0.579mg 0%
Lysine 0.233mg 0%
Methionine 0.139mg 0%
Phenylalanine 0.411mg 0%
Valine 0.379mg 0%
Histidine 0.182mg 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
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more FatsFats +608.5%
Contains more CarbsCarbs +33.4%
Contains more ProteinProtein +38.2%
Contains more WaterWater +1023.5%
~equal in Other ~2.6g

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
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +450.5%
Contains more Poly. FatPolyunsaturated fat +936.9%
Contains less Sat. FatSaturated fat -91.1%

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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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.