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  6. Nachos vs. Wafer

Nachos vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between Nachos and Wafer

  • Nachos are higher in Vitamin E , Vitamin K, and Vitamin B6, yet Wafer is higher in Copper, Iron, Manganese, Vitamin B3, and Vitamin B2.
  • Wafer covers your daily Copper needs 44% more than Nachos.
  • Nachos contain 8 times more Vitamin K than Wafer. While Nachos contain 19.3µg of Vitamin K, Wafer contains only 2.4µg.
  • The amount of Sodium in Nachos are lower.

Food varieties used in this article are Fast foods, nachos, with cheese and Cookies, chocolate wafers.

Infographic

Nachos 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.
Nachos
Nachos
5
:
5
Wafer
Wafer
Contains more Calcium +103.2%
Contains more Phosphorus +50%
Contains more Potassium +72.4%
Contains less Sodium -46%
Contains more Selenium +50.9%
Contains more Iron +434.7%
Contains more Magnesium +26.2%
Contains more Zinc +26.7%
Contains more Copper +623.4%
Contains more Manganese +272.2%
Nachos
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 29% 30% 85% 32% 41% 24% 22% 25% 47%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +103.2%
Contains more Phosphorus +50%
Contains more Potassium +72.4%
Contains less Sodium -46%
Contains more Selenium +50.9%
Contains more Iron +434.7%
Contains more Magnesium +26.2%
Contains more Zinc +26.7%
Contains more Copper +623.4%
Contains more Manganese +272.2%

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.
Nachos
Nachos
5
:
6
Wafer
Wafer
Contains more Vitamin A +110%
Contains more Vitamin E +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +321.6%
Contains more Vitamin K +704.2%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +353.7%
Contains more Folate +370%
Contains more Vitamin B12 +28.6%
Equal in Vitamin B5 - 0.381
Nachos
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 82% 0% 4% 31% 31% 12% 23% 50% 8% 9% 49%
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 +110%
Contains more Vitamin E +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +321.6%
Contains more Vitamin K +704.2%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +353.7%
Contains more Folate +370%
Contains more Vitamin B12 +28.6%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
Nachos
2
:
3
Wafer
Wafer
Contains more Fats +51.4%
Contains more Water +731.1%
Contains more Protein +52.8%
Contains more Carbs +108.2%
Equal in Other - 2
Nachos
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +51.4%
Contains more Water +731.1%
Contains more Protein +52.8%
Contains more Carbs +108.2%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
Nachos
3
:
0
Wafer
Wafer
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +188.2%
Contains more Polyunsaturated fat +21.4%
Nachos
10% 66% 24%
Saturated Fat: 2.173 g
Monounsaturated Fat: 14.02 g
Polyunsaturated fat: 5.04 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +188.2%
Contains more Polyunsaturated fat +21.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nachos Wafer Opinion
Net carbs 31.71g 69.3g Wafer
Protein 4.32g 6.6g Wafer
Fats 21.5g 14.2g Nachos
Carbs 34.91g 72.7g Wafer
Calories 343kcal 433kcal Wafer
Starch 28.33g Nachos
Sugar 2.17g 37.43g Nachos
Fiber 3.2g 3.4g Wafer
Calcium 63mg 31mg Nachos
Iron 0.75mg 4.01mg Wafer
Magnesium 42mg 53mg Wafer
Phosphorus 198mg 132mg Nachos
Potassium 362mg 210mg Nachos
Sodium 313mg 580mg Nachos
Zinc 0.86mg 1.09mg Wafer
Copper 0.064mg 0.463mg Wafer
Manganese 0.187mg 0.696mg Wafer
Selenium 8.6µg 5.7µg Nachos
Vitamin A 21IU 10IU Nachos
Vitamin A RAE 5µg 3µg Nachos
Vitamin E 4.08mg 0.72mg Nachos
Vitamin C 1.1mg 0mg Nachos
Vitamin B1 0.123mg 0.203mg Wafer
Vitamin B2 0.133mg 0.266mg Wafer
Vitamin B3 0.63mg 2.858mg Wafer
Vitamin B5 0.38mg 0.381mg Wafer
Vitamin B6 0.215mg 0.051mg Nachos
Folate 10µg 47µg Wafer
Vitamin B12 0.07µg 0.09µg Wafer
Vitamin K 19.3µg 2.4µg Nachos
Tryptophan 0.042mg 0.096mg Wafer
Threonine 0.156mg 0.22mg Wafer
Isoleucine 0.187mg 0.261mg Wafer
Leucine 0.521mg 0.447mg Nachos
Lysine 0.156mg 0.281mg Wafer
Methionine 0.094mg 0.105mg Wafer
Phenylalanine 0.229mg 0.308mg Wafer
Valine 0.25mg 0.323mg Wafer
Histidine 0.135mg 0.128mg Nachos
Cholesterol 3mg 2mg Wafer
Trans Fat 0.058g Wafer
Saturated Fat 2.173g 4.241g Nachos
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 14.02g 4.865g Nachos
Polyunsaturated fat 5.04g 4.153g Nachos
Omega-6 - Eicosadienoic acid 0.011g Nachos
Omega-6 - Linoleic acid 4.343g Nachos
Omega-6 - Gamma-linoleic acid 0.032g Nachos
Omega-3 - ALA 0.617g Nachos

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nachos 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
25%
Nachos
22%
Wafer
Minerals Daily Need Coverage Score
35%
Nachos
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Nachos
Nachos is lower in Sugar (difference - 35.26g)
Which food contains less Sodium?
Nachos
Nachos contains less Sodium (difference - 267mg)
Which food is lower in Saturated Fat?
Nachos
Nachos is lower in Saturated Fat (difference - 2.068g)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.