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  6. Tostada shells vs. Wafer

Tostada shells vs. Wafer — In-Depth Nutrition Comparison

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How are Tostada shells and Wafer different?

  • Tostada shells are higher in Vitamin B6, Vitamin B1, Phosphorus, and Fiber, however, Wafer is richer in Copper, Iron, Manganese, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Copper from Wafer is 35% higher.
  • Tostada shells contain 7 times more Vitamin B6 than Wafer. While Tostada shells contain 0.363mg of Vitamin B6, Wafer contains only 0.051mg.
  • Wafer has less Saturated Fat.

Tostada shells, corn and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Tostada 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.
Tostada shells
Tostada shells
5
:
5
Wafer
Wafer
Contains more Calcium +145.2%
Contains more Magnesium +43.4%
Contains more Phosphorus +53.8%
Contains more Potassium +12.9%
Contains more Zinc +12.8%
Contains more Iron +162.1%
Contains less Sodium -11.7%
Contains more Copper +212.8%
Contains more Manganese +91.7%
Contains more Selenium +159.1%
Tostada shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 58% 55% 87% 21% 86% 34% 50% 48% 12%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +145.2%
Contains more Magnesium +43.4%
Contains more Phosphorus +53.8%
Contains more Potassium +12.9%
Contains more Zinc +12.8%
Contains more Iron +162.1%
Contains less Sodium -11.7%
Contains more Copper +212.8%
Contains more Manganese +91.7%
Contains more Selenium +159.1%

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.
Tostada shells
Tostada shells
2
:
10
Wafer
Wafer
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +611.8%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +99.5%
Tostada shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 89% 22% 30% 12% 84% 0% 0% 0%
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 B1 +73.9%
Contains more Vitamin B6 +611.8%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +99.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tostada shells
Tostada shells
2
:
3
Wafer
Wafer
Contains more Fats +64.6%
Contains more Other +36%
Contains more Carbs +12.8%
Contains more Water +35.5%
Equal in Protein - 6.6
Tostada shells
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
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 +64.6%
Contains more Other +36%
Contains more Carbs +12.8%
Contains more Water +35.5%
Equal in Protein - 6.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tostada shells
Tostada shells
2
:
1
Wafer
Wafer
Contains more Monounsaturated Fat +48.3%
Contains more Polyunsaturated fat +99.5%
Contains less Saturated Fat -39.5%
Tostada shells
31% 32% 37%
Saturated Fat: 7.011 g
Monounsaturated Fat: 7.217 g
Polyunsaturated fat: 8.285 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +48.3%
Contains more Polyunsaturated fat +99.5%
Contains less Saturated Fat -39.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tostada shells Wafer Opinion
Net carbs 58.63g 69.3g Wafer
Protein 6.15g 6.6g Wafer
Fats 23.38g 14.2g Tostada shells
Carbs 64.43g 72.7g Wafer
Calories 474kcal 433kcal Tostada shells
Starch 55.4g Tostada shells
Sugar 37.43g Tostada shells
Fiber 5.8g 3.4g Tostada shells
Calcium 76mg 31mg Tostada shells
Iron 1.53mg 4.01mg Wafer
Magnesium 76mg 53mg Tostada shells
Phosphorus 203mg 132mg Tostada shells
Potassium 237mg 210mg Tostada shells
Sodium 657mg 580mg Wafer
Zinc 1.23mg 1.09mg Tostada shells
Copper 0.148mg 0.463mg Wafer
Manganese 0.363mg 0.696mg Wafer
Selenium 2.2µg 5.7µg Wafer
Vitamin A 10IU Wafer
Vitamin A RAE 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.353mg 0.203mg Tostada shells
Vitamin B2 0.094mg 0.266mg Wafer
Vitamin B3 1.553mg 2.858mg Wafer
Vitamin B5 0.191mg 0.381mg Wafer
Vitamin B6 0.363mg 0.051mg Tostada shells
Folate 47µg Wafer
Vitamin B12 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg Tostada shells
Trans Fat 0.163g Wafer
Saturated Fat 7.011g 4.241g Wafer
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 7.217g 4.865g Tostada shells
Polyunsaturated fat 8.285g 4.153g Tostada shells
Omega-6 - Eicosadienoic acid 0.005g Tostada shells
Omega-3 - ALA 0.124g Tostada shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tostada 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%
Tostada shells
22%
Wafer
Minerals Daily Need Coverage Score
47%
Tostada shells
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 2.77g)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Tostada shells
Tostada shells is lower in Sugar (difference - 37.43g)
Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 12)
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.

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. 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.