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  6. Waffle vs. Taco shells

Waffle vs. Taco shells — In-Depth Nutrition Comparison

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What are the differences between Waffle and Taco shells?

  • Waffle is higher in Selenium, Vitamin B2, Calcium, and Vitamin B12, yet Taco shells are higher in Magnesium, Manganese, Vitamin B6, and Zinc.
  • Waffle's daily need coverage for Selenium is 75% more.

We used Waffles, plain, prepared from recipe and Taco shells, baked types in this article.

Infographic

Waffle 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.
Waffle
Waffle
3
:
7
Taco shells
Taco shells
Contains more Calcium +155%
Contains more Iron +40.9%
Contains more Selenium +862.5%
Contains more Magnesium +336.8%
Contains more Phosphorus +22.6%
Contains more Potassium +45.3%
Contains less Sodium -36.6%
Contains more Zinc +136.8%
Contains more Copper +82.3%
Contains more Manganese +111.3%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Taco shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 62% 60% 100% 21% 43% 44% 38% 74% 27%
Contains more Calcium +155%
Contains more Iron +40.9%
Contains more Selenium +862.5%
Contains more Magnesium +336.8%
Contains more Phosphorus +22.6%
Contains more Potassium +45.3%
Contains less Sodium -36.6%
Contains more Zinc +136.8%
Contains more Copper +82.3%
Contains more Manganese +111.3%

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.
Waffle
Waffle
7
:
5
Taco shells
Taco shells
Contains more Vitamin A +1241.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +333.8%
Contains more Vitamin B3 +11%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +262.5%
Contains more Folate +50%
Equal in Vitamin B3 - 1.867
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
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 A +1241.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.8%
Contains more Vitamin B2 +333.8%
Contains more Vitamin B3 +11%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +262.5%
Contains more Folate +50%
Equal in Vitamin B3 - 1.867

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Taco shells
Taco shells
Contains more Protein +23.2%
Contains more Water +556.3%
Contains more Other +62.3%
Contains more Fats +54.5%
Contains more Carbs +93%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 Protein +23.2%
Contains more Water +556.3%
Contains more Other +62.3%
Contains more Fats +54.5%
Contains more Carbs +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Taco shells
Taco shells
Contains less Saturated Fat -59.7%
Contains more Polyunsaturated fat +23.5%
Contains more Monounsaturated Fat +97%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 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 -59.7%
Contains more Polyunsaturated fat +23.5%
Contains more Monounsaturated Fat +97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Taco shells Opinion
Net carbs 32.9g 56.79g Taco shells
Protein 7.9g 6.41g Waffle
Fats 14.1g 21.79g Taco shells
Carbs 32.9g 63.49g Taco shells
Calories 291kcal 476kcal Taco shells
Starch 54.94g Taco shells
Fructose 0.1g Taco shells
Sugar 1.5g Waffle
Fiber 6.7g Taco shells
Calcium 255mg 100mg Waffle
Iron 2.31mg 1.64mg Waffle
Magnesium 19mg 83mg Taco shells
Phosphorus 190mg 233mg Taco shells
Potassium 159mg 231mg Taco shells
Sodium 511mg 324mg Taco shells
Zinc 0.68mg 1.61mg Taco shells
Copper 0.062mg 0.113mg Taco shells
Manganese 0.265mg 0.56mg Taco shells
Selenium 46.2µg 4.8µg Waffle
Vitamin A 228IU 17IU Waffle
Vitamin A RAE 65µg 1µg Waffle
Vitamin E 0.69mg Taco shells
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.216mg Waffle
Vitamin B2 0.347mg 0.08mg Waffle
Vitamin B3 2.073mg 1.867mg Waffle
Vitamin B5 0.485mg Waffle
Vitamin B6 0.056mg 0.203mg Taco shells
Folate 46µg 69µg Taco shells
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 8.6µg Taco shells
Tryptophan 0.099mg 0.04mg Waffle
Threonine 0.289mg 0.227mg Waffle
Isoleucine 0.362mg 0.22mg Waffle
Leucine 0.63mg 0.837mg Taco shells
Lysine 0.384mg 0.197mg Waffle
Methionine 0.179mg 0.18mg Taco shells
Phenylalanine 0.395mg 0.29mg Waffle
Valine 0.409mg 0.287mg Waffle
Histidine 0.187mg 0.167mg Waffle
Cholesterol 69mg 0mg Taco shells
Trans Fat 0.172g Waffle
Saturated Fat 2.866g 7.105g Waffle
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 6.935g Taco shells
Polyunsaturated fat 6.785g 5.495g Waffle
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
Waffle 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
26%
Waffle
20%
Taco shells
Minerals Daily Need Coverage Score
66%
Waffle
49%
Taco shells

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 4.239g)
Which food contains less Sodium?
Taco shells
Taco shells contains less Sodium (difference - 187mg)
Which food is lower in Cholesterol?
Taco shells
Taco shells is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Taco shells
Taco shells is lower in glycemic index (difference - 7)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.