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  6. Taco salad vs. Wafer

Taco salad vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between taco salad and wafer

  • Taco salad has more vitamin B12; however, wafer is richer in copper, iron, manganese, vitamin B1, vitamin B3, phosphorus, and vitamin B2.
  • Wafer covers your daily copper needs 39% more than taco salad.
  • Wafer has 11 times less cholesterol than taco salad. Taco salad has 22mg of cholesterol, while wafer has 2mg.

Specific food types used in this comparison are Fast foods, taco salad and Cookies, chocolate wafers.

Infographic

Taco salad vs Wafer infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Wafer
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +212.9%
Contains more ZincZinc +24.8%
Contains less SodiumSodium -33.6%
Contains more MagnesiumMagnesium +103.8%
Contains more IronIron +248.7%
Contains more CopperCopper +309.7%
Contains more PhosphorusPhosphorus +83.3%
Contains more ManganeseManganese +316.8%
Contains more SeleniumSelenium +159.1%
~equal in Potassium ~210mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Wafer
Wafer
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +78.5%
Contains more Vitamin B6Vitamin B6 +115.7%
Contains more Vitamin B12Vitamin B12 +255.6%
Contains more CholineCholine +62.9%
Contains more Vitamin B1Vitamin B1 +306%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more FolateFolate +11.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Taco salad Wafer DV% diff.
Copper 0.113mg 0.463mg 39%
Iron 1.15mg 4.01mg 36%
Manganese 0.167mg 0.696mg 23%
Polyunsaturated fat 0.883g 4.153g 22%
Carbs 11.91g 72.7g 20%
Calories 141kcal 433kcal 15%
Fiber 3.4g 14%
Vitamin B1 0.05mg 0.203mg 13%
Fats 7.46g 14.2g 10%
Vitamin B12 0.32µg 0.09µg 10%
Vitamin B3 1.24mg 2.858mg 10%
Phosphorus 72mg 132mg 9%
Sodium 385mg 580mg 8%
Vitamin B2 0.18mg 0.266mg 7%
Calcium 97mg 31mg 7%
Cholesterol 22mg 2mg 7%
Selenium 2.2µg 5.7µg 6%
Magnesium 26mg 53mg 6%
Monounsaturated fat 2.606g 4.865g 6%
Vitamin B5 0.68mg 0.381mg 6%
Vitamin E 0.72mg 5%
Vitamin B6 0.11mg 0.051mg 5%
Saturated fat 3.446g 4.241g 4%
Caffeine 10mg 3%
Zinc 1.36mg 1.09mg 2%
Vitamin C 1.8mg 0mg 2%
Choline 23.3mg 14.3mg 2%
Vitamin K 2.4µg 2%
Folate 42µg 47µg 1%
Protein 6.68g 6.6g 0%
Net carbs 11.91g 69.3g N/A
Potassium 210mg 210mg 0%
Sugar 37.43g N/A
Vitamin A 3µg 0%
Tryptophan 0.075mg 0.096mg 0%
Threonine 0.254mg 0.22mg 0%
Isoleucine 0.311mg 0.261mg 0%
Leucine 0.549mg 0.447mg 0%
Lysine 0.486mg 0.281mg 0%
Methionine 0.145mg 0.105mg 0%
Phenylalanine 0.277mg 0.308mg 0%
Valine 0.343mg 0.323mg 0%
Histidine 0.201mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Wafer
Wafer
3
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 WaterWater +1507.8%
Contains more FatsFats +90.3%
Contains more CarbsCarbs +510.4%
Contains more OtherOther +25%
~equal in Protein ~6.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -18.7%
Contains more Mono. FatMonounsaturated fat +86.7%
Contains more Poly. FatPolyunsaturated fat +370.3%

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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

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.