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  6. Zwieback vs. Tostada shells

Zwieback vs. Tostada shells — In-Depth Nutrition Comparison

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How are zwieback and tostada shells different?

  • Zwieback is higher in selenium and vitamin B2; however, tostada shells are richer in vitamin B6, phosphorus, magnesium, fiber, vitamin B1, and iron.
  • Daily need coverage for selenium for zwieback is 48% higher.
  • Zwieback contains 3 times more vitamin B2 than tostada shells. While zwieback contains 0.239mg of vitamin B2, tostada shells contain only 0.094mg.
  • Zwieback has less saturated fat.

Zwieback and Tostada shells, corn are the varieties used in this article.

Infographic

Zwieback vs Tostada 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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Contains more PotassiumPotassium +28.7%
Contains less SodiumSodium -65.4%
Contains more SeleniumSelenium +1204.5%
Contains more MagnesiumMagnesium +442.9%
Contains more CalciumCalcium +280%
Contains more IronIron +155%
Contains more ZincZinc +127.8%
Contains more PhosphorusPhosphorus +269.1%
~equal in Copper ~0.148mg

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% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +154.3%
Contains more Vitamin B5Vitamin B5 +181.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B6Vitamin B6 +342.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Zwieback Tostada shells DV% diff.
Selenium 28.7µg 2.2µg 48%
Polyunsaturated fat 2.073g 8.285g 41%
Starch 55.4g 23%
Vitamin B6 0.082mg 0.363mg 22%
Folate 87µg 22%
Fats 9.7g 23.38g 21%
Phosphorus 55mg 203mg 21%
Saturated fat 2.525g 7.011g 20%
Sodium 227mg 657mg 19%
Vitamin E 2.44mg 16%
Manganese 0.363mg 16%
Magnesium 14mg 76mg 15%
Fiber 2.5g 5.8g 13%
Iron 0.6mg 1.53mg 12%
Vitamin B1 0.208mg 0.353mg 12%
Vitamin B2 0.239mg 0.094mg 11%
Protein 10.1g 6.15g 8%
Vitamin B5 0.537mg 0.191mg 7%
Monounsaturated fat 4.244g 7.217g 7%
Vitamin C 5.3mg 6%
Calcium 20mg 76mg 6%
Zinc 0.54mg 1.23mg 6%
Carbs 74.2g 64.43g 3%
Cholesterol 8mg 3%
Calories 426kcal 474kcal 2%
Potassium 305mg 237mg 2%
Vitamin A 16µg 2%
Choline 10.7mg 2%
Vitamin B3 1.319mg 1.553mg 1%
Vitamin K 0.9µg 1%
Net carbs 71.7g 58.63g N/A
Sugar 12.5g N/A
Copper 0.145mg 0.148mg 0%
Trans fat 0.012g 0.163g N/A
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g 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% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more ProteinProtein +64.2%
Contains more CarbsCarbs +15.2%
Contains more WaterWater +35.5%
Contains more FatsFats +141%
Contains more OtherOther +81.3%

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
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +70.1%
Contains more Poly. FatPolyunsaturated fat +299.7%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/nutrients
  2. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.