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  6. Wafer vs. Taco shells

Wafer vs. Taco shells — In-Depth Nutrition Comparison

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What are the differences between Wafer and Taco shells?

  • Wafer is higher in Copper, Iron, and Vitamin B2, yet Taco shells are higher in Phosphorus, Fiber, Vitamin B6, Magnesium, and Calcium.
  • Wafer's daily need coverage for Copper is 39% more.
  • Wafer has 3 times more Vitamin B2 than Taco shells. While Wafer has 0.266mg of Vitamin B2, Taco shells have only 0.08mg.
  • The amount of Sodium in Taco shells are lower.

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

Infographic

Wafer 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.
Wafer
Wafer
4
:
6
Taco shells
Taco shells
Contains more Iron +144.5%
Contains more Copper +309.7%
Contains more Manganese +24.3%
Contains more Selenium +18.8%
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%
Equal in Potassium - 231
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Contains more Iron +144.5%
Contains more Copper +309.7%
Contains more Manganese +24.3%
Contains more Selenium +18.8%
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%
Equal in Potassium - 231

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.
Wafer
Wafer
5
:
5
Taco shells
Taco shells
Contains more Vitamin B2 +232.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +70%
Contains more Vitamin B6 +298%
Contains more Folate +46.8%
Contains more Vitamin K +258.3%
Equal in Vitamin E - 0.69
Equal in Vitamin B1 - 0.216
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%
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%
Contains more Vitamin B2 +232.5%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +70%
Contains more Vitamin B6 +298%
Contains more Folate +46.8%
Contains more Vitamin K +258.3%
Equal in Vitamin E - 0.69
Equal in Vitamin B1 - 0.216

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Taco shells
Taco shells
Contains more Carbs +14.5%
Contains more Fats +53.5%
Contains more Water +42.2%
Equal in Protein - 6.41
Equal in Other - 1.91
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
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
Contains more Carbs +14.5%
Contains more Fats +53.5%
Contains more Water +42.2%
Equal in Protein - 6.41
Equal in Other - 1.91

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Taco shells
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 Wafer Taco shells Opinion
Net carbs 69.3g 56.79g Wafer
Protein 6.6g 6.41g Wafer
Fats 14.2g 21.79g Taco shells
Carbs 72.7g 63.49g Wafer
Calories 433kcal 476kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 37.43g 1.5g Taco shells
Fiber 3.4g 6.7g Taco shells
Calcium 31mg 100mg Taco shells
Iron 4.01mg 1.64mg Wafer
Magnesium 53mg 83mg Taco shells
Phosphorus 132mg 233mg Taco shells
Potassium 210mg 231mg Taco shells
Sodium 580mg 324mg Taco shells
Zinc 1.09mg 1.61mg Taco shells
Copper 0.463mg 0.113mg Wafer
Manganese 0.696mg 0.56mg Wafer
Selenium 5.7µg 4.8µg Wafer
Vitamin A 10IU 17IU Taco shells
Vitamin A RAE 3µg 1µg Wafer
Vitamin E 0.72mg 0.69mg Wafer
Vitamin B1 0.203mg 0.216mg Taco shells
Vitamin B2 0.266mg 0.08mg Wafer
Vitamin B3 2.858mg 1.867mg Wafer
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 0.203mg Taco shells
Folate 47µg 69µg Taco shells
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 8.6µg Taco shells
Tryptophan 0.096mg 0.04mg Wafer
Threonine 0.22mg 0.227mg Taco shells
Isoleucine 0.261mg 0.22mg Wafer
Leucine 0.447mg 0.837mg Taco shells
Lysine 0.281mg 0.197mg Wafer
Methionine 0.105mg 0.18mg Taco shells
Phenylalanine 0.308mg 0.29mg Wafer
Valine 0.323mg 0.287mg Wafer
Histidine 0.128mg 0.167mg Taco shells
Cholesterol 2mg 0mg Taco shells
Trans Fat 0.172g Wafer
Saturated Fat 4.241g 7.105g Wafer
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 6.935g Taco shells
Polyunsaturated fat 4.153g 5.495g 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
Wafer Taco shells
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
22%
Wafer
20%
Taco shells
Minerals Daily Need Coverage Score
65%
Wafer
49%
Taco shells

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.