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  6. Zwieback vs. Taco shells

Zwieback vs. Taco shells — In-Depth Nutrition Comparison

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What are the differences between zwieback and taco shells?

  • Zwieback is higher in selenium, vitamin B2, and vitamin E, yet taco shells are higher in phosphorus, fiber, magnesium, iron, zinc, and vitamin B6.
  • Zwieback's daily need coverage for selenium is 43% more.
  • Zwieback has 4 times more vitamin E than taco shells. While zwieback has 2.44mg of vitamin E, taco shells have only 0.69mg.
  • The amount of saturated fat in zwieback is lower.

We used Zwieback and Taco shells, baked types in this article.

Infographic

Zwieback vs Taco shells 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 30% 20% 62% 38% 44% 100% 42% 73% 26%
Contains more PotassiumPotassium +32%
Contains more CopperCopper +28.3%
Contains less SodiumSodium -29.9%
Contains more SeleniumSelenium +497.9%
Contains more MagnesiumMagnesium +492.9%
Contains more CalciumCalcium +400%
Contains more IronIron +173.3%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +323.6%

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.
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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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 0% 0.33% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +253.6%
Contains more Vitamin B2Vitamin B2 +198.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +26.1%
Contains more Vitamin B3Vitamin B3 +41.5%
Contains more Vitamin B6Vitamin B6 +147.6%
Contains more Vitamin KVitamin K +855.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.216mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback Taco shells DV% diff.
Selenium 28.7µg 4.8µg 43%
Phosphorus 55mg 233mg 25%
Manganese 0.56mg 24%
Starch 54.94g 23%
Polyunsaturated fat 2.073g 5.495g 23%
Saturated fat 2.525g 7.105g 21%
Fats 9.7g 21.79g 19%
Fiber 2.5g 6.7g 17%
Magnesium 14mg 83mg 16%
Iron 0.6mg 1.64mg 13%
Vitamin E 2.44mg 0.69mg 12%
Vitamin B2 0.239mg 0.08mg 12%
Vitamin B5 0.537mg 11%
Zinc 0.54mg 1.61mg 10%
Vitamin B6 0.082mg 0.203mg 9%
Calcium 20mg 100mg 8%
Protein 10.1g 6.41g 7%
Monounsaturated fat 4.244g 6.935g 7%
Vitamin C 5.3mg 0mg 6%
Vitamin K 0.9µg 8.6µg 6%
Folate 87µg 69µg 5%
Carbs 74.2g 63.49g 4%
Copper 0.145mg 0.113mg 4%
Sodium 227mg 324mg 4%
Calories 426kcal 476kcal 3%
Cholesterol 8mg 0mg 3%
Vitamin B3 1.319mg 1.867mg 3%
Choline 10.7mg 29.9mg 3%
Potassium 305mg 231mg 2%
Vitamin A 16µg 1µg 2%
Vitamin B1 0.208mg 0.216mg 1%
Net carbs 71.7g 56.79g N/A
Sugar 12.5g 1.5g N/A
Trans fat 0.012g 0.172g N/A
Tryptophan 0.04mg 0%
Threonine 0.227mg 0%
Isoleucine 0.22mg 0%
Leucine 0.837mg 0%
Lysine 0.197mg 0%
Methionine 0.18mg 0%
Phenylalanine 0.29mg 0%
Valine 0.287mg 0%
Histidine 0.167mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 0.27g N/A
Omega-6 - Gamma-linoleic acid 0.014g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 5.097g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 g
Contains more ProteinProtein +57.6%
Contains more CarbsCarbs +16.9%
Contains more FatsFats +124.6%
Contains more WaterWater +42.2%
Contains more OtherOther +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +63.4%
Contains more Poly. FatPolyunsaturated fat +165.1%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/nutrients
  2. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/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.