Pumpernickel bread vs. Taco shells — In-Depth Nutrition Comparison

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The main differences between pumpernickel bread and taco shells

Pumpernickel bread has more selenium, manganese, copper, vitamin B2, iron, and vitamin B1; however, taco shells have more fats and phosphorus.
Daily need coverage for selenium for pumpernickel bread is 36% higher.
Taco shells have 4 times less vitamin B2 than pumpernickel bread. Pumpernickel bread has 0.305mg of vitamin B2, while taco shells have 0.08mg.
Taco shells are lower in sodium.
Taco shells have a higher glycemic index than pumpernickel bread.

Food types used in this article are Bread, pumpernickel and Taco shells, baked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpernickel bread

Taco shells

Contains more IronIron	+75%
Contains more CopperCopper	+154%
Contains more ManganeseManganese	+133%
Contains more SeleniumSelenium	+410.4%

Contains more MagnesiumMagnesium	+53.7%
Contains more CalciumCalcium	+47.1%
Contains more PotassiumPotassium	+11.1%
Contains more PhosphorusPhosphorus	+30.9%
Contains less SodiumSodium	-45.6%

~equal in Zinc ~1.61mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpernickel bread

Taco shells

Contains more Vitamin B1Vitamin B1	+51.4%
Contains more Vitamin B2Vitamin B2	+281.3%
Contains more Vitamin B3Vitamin B3	+65.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+34.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+64.3%
Contains more Vitamin B6Vitamin B6	+61.1%
Contains more Vitamin KVitamin K	+975%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	24.5µg	4.8µg	36%
Manganese	1.305mg	0.56mg	32%
Saturated fat	0.437g	7.105g	30%
Omega-6 (Linoleic acid)		5.097g	30%
Fats	3.1g	21.79g	29%
Polyunsaturated fat	1.237g	5.495g	28%
Starch		54.94g	23%
Copper	0.287mg	0.113mg	19%
Vitamin B2	0.305mg	0.08mg	17%
Omega-3 (ALA)		0.27g	17%
Iron	2.87mg	1.64mg	15%
Monounsaturated fat	0.932g	6.935g	15%
Sodium	596mg	324mg	12%
Calories	250kcal	476kcal	11%
Vitamin B1	0.327mg	0.216mg	9%
Phosphorus	178mg	233mg	8%
Vitamin B3	3.091mg	1.867mg	8%
Vitamin B5	0.404mg		8%
Magnesium	54mg	83mg	7%
Vitamin K	0.8µg	8.6µg	7%
Vitamin B6	0.126mg	0.203mg	6%
Folate	93µg	69µg	6%
Protein	8.7g	6.41g	5%
Carbs	47.5g	63.49g	5%
Calcium	68mg	100mg	3%
Choline	14.6mg	29.9mg	3%
Vitamin E	0.42mg	0.69mg	2%
Potassium	208mg	231mg	1%
Fiber	6.5g	6.7g	1%
Zinc	1.48mg	1.61mg	1%
Protein per 100 calories	3.5g	1.3g	N/A
Calories per 10 g protein	287kcal	743kcal	N/A
Weight per 100 calories	40g	21g	N/A
Unsaturated / Saturated Fat ratio	5	1.7	N/A
Net carbs	41g	56.79g	N/A
Sugar	0.53g	1.5g	N/A
Vitamin A	0µg	1µg	0%
Trans fat		0.172g	N/A
Tryptophan	0.097mg	0.04mg	0%
Threonine	0.267mg	0.227mg	0%
Isoleucine	0.334mg	0.22mg	0%
Leucine	0.602mg	0.837mg	0%
Lysine	0.248mg	0.197mg	0%
Methionine	0.155mg	0.18mg	0%
Phenylalanine	0.422mg	0.29mg	0%
Valine	0.396mg	0.287mg	0%
Histidine	0.196mg	0.167mg	0%
Fructose		0.1g	0%
Omega-6 (Gamma-linolenic acid)		0.014g	N/A
Omega-6 (Eicosadienoic acid)		0.005g	N/A