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  6. Taco shells vs. Wafer

Taco shells vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between Taco shells and Wafer?

  • Taco shells are higher in Phosphorus, Fiber, Vitamin B6, Magnesium, and Calcium, yet Wafer is higher in Copper, Iron, and Vitamin B2.
  • Wafer's daily need coverage for Copper is 39% more.
  • Taco shells have 4 times more Vitamin B6 than Wafer. While Taco shells have 0.203mg of Vitamin B6, Wafer has only 0.051mg.
  • The amount of Saturated Fat in Wafer is lower.

We used Taco shells, baked and Cookies, chocolate wafers types in this article.

Infographic

Taco shells vs Wafer 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.
Taco shells
Taco shells
6
:
4
Wafer
Wafer
Contains more Calcium +222.6%
Contains more Magnesium +56.6%
Contains more Phosphorus +76.5%
Contains less Sodium -44.1%
Contains more Zinc +47.7%
Contains more Iron +144.5%
Contains more Copper +309.7%
Contains more Manganese +24.3%
Contains more Selenium +18.8%
Equal in Potassium - 210
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +222.6%
Contains more Magnesium +56.6%
Contains more Phosphorus +76.5%
Contains less Sodium -44.1%
Contains more Zinc +47.7%
Contains more Iron +144.5%
Contains more Copper +309.7%
Contains more Manganese +24.3%
Contains more Selenium +18.8%
Equal in Potassium - 210

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.
Taco shells
Taco shells
5
:
5
Wafer
Wafer
Contains more Vitamin A +70%
Contains more Vitamin B6 +298%
Contains more Folate +46.8%
Contains more Vitamin K +258.3%
Contains more Vitamin B2 +232.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.72
Equal in Vitamin B1 - 0.203
Taco shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 0% 54% 19% 36% 0% 47% 52% 0% 22%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +70%
Contains more Vitamin B6 +298%
Contains more Folate +46.8%
Contains more Vitamin K +258.3%
Contains more Vitamin B2 +232.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.72
Equal in Vitamin B1 - 0.203

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco shells
Taco shells
2
:
3
Wafer
Wafer
Contains more Fats +53.5%
Contains more Water +42.2%
Contains more Carbs +14.5%
Equal in Protein - 6.6
Equal in Other - 2
Taco shells
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Fats +53.5%
Contains more Water +42.2%
Contains more Carbs +14.5%
Equal in Protein - 6.6
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco shells
Taco shells
2
:
1
Wafer
Wafer
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +32.3%
Contains less Saturated Fat -40.3%
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +42.5%
Contains more Polyunsaturated fat +32.3%
Contains less Saturated Fat -40.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco shells Wafer
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Taco shells Wafer Opinion
Net carbs 56.79g 69.3g Wafer
Protein 6.41g 6.6g Wafer
Fats 21.79g 14.2g Taco shells
Carbs 63.49g 72.7g Wafer
Calories 476kcal 433kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 1.5g 37.43g Taco shells
Fiber 6.7g 3.4g Taco shells
Calcium 100mg 31mg Taco shells
Iron 1.64mg 4.01mg Wafer
Magnesium 83mg 53mg Taco shells
Phosphorus 233mg 132mg Taco shells
Potassium 231mg 210mg Taco shells
Sodium 324mg 580mg Taco shells
Zinc 1.61mg 1.09mg Taco shells
Copper 0.113mg 0.463mg Wafer
Manganese 0.56mg 0.696mg Wafer
Selenium 4.8µg 5.7µg Wafer
Vitamin A 17IU 10IU Taco shells
Vitamin A RAE 1µg 3µg Wafer
Vitamin E 0.69mg 0.72mg Wafer
Vitamin B1 0.216mg 0.203mg Taco shells
Vitamin B2 0.08mg 0.266mg Wafer
Vitamin B3 1.867mg 2.858mg Wafer
Vitamin B5 0.381mg Wafer
Vitamin B6 0.203mg 0.051mg Taco shells
Folate 69µg 47µg Taco shells
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 8.6µg 2.4µg Taco shells
Tryptophan 0.04mg 0.096mg Wafer
Threonine 0.227mg 0.22mg Taco shells
Isoleucine 0.22mg 0.261mg Wafer
Leucine 0.837mg 0.447mg Taco shells
Lysine 0.197mg 0.281mg Wafer
Methionine 0.18mg 0.105mg Taco shells
Phenylalanine 0.29mg 0.308mg Wafer
Valine 0.287mg 0.323mg Wafer
Histidine 0.167mg 0.128mg Taco shells
Cholesterol 0mg 2mg Taco shells
Trans Fat 0.172g Wafer
Saturated Fat 7.105g 4.241g Wafer
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 6.935g 4.865g Taco shells
Polyunsaturated fat 5.495g 4.153g Taco shells
Omega-6 - Eicosadienoic acid 0.005g Taco shells
Omega-6 - Linoleic acid 5.097g Taco shells
Omega-6 - Gamma-linoleic acid 0.014g Taco shells
Omega-3 - ALA 0.27g Taco shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco shells Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Taco shells
22%
Wafer
Minerals Daily Need Coverage Score
49%
Taco shells
65%
Wafer

Comparison summary

Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 2.864g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Taco shells
Taco shells is lower in Sugar (difference - 35.93g)
Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 256mg)
Which food is lower in Cholesterol?
Taco shells
Taco shells is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.