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  6. Taco shells vs. Waffle

Taco shells vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between Taco shells and Waffle?

  • Taco shells are higher in Magnesium, Manganese, Vitamin B6, and Zinc, yet Waffle is higher in Selenium, Vitamin B2, Calcium, and Vitamin B12.
  • Waffle's daily need coverage for Selenium is 75% more.
  • Taco shells have 4 times more Magnesium than Waffle. While Taco shells have 83mg of Magnesium, Waffle has only 19mg.
  • The amount of Saturated Fat in Waffle is lower.

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

Infographic

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

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.
Taco shells
Taco shells
5
:
7
Waffle
Waffle
Contains more Vitamin B6 +262.5%
Contains more Folate +50%
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 +∞%
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%
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%
Contains more Vitamin B6 +262.5%
Contains more Folate +50%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco shells
Taco shells
2
:
3
Waffle
Waffle
Contains more Fats +54.5%
Contains more Carbs +93%
Contains more Protein +23.2%
Contains more Water +556.3%
Contains more Other +62.3%
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
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
Contains more Fats +54.5%
Contains more Carbs +93%
Contains more Protein +23.2%
Contains more Water +556.3%
Contains more Other +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco shells
Taco shells
1
:
2
Waffle
Waffle
Contains more Monounsaturated Fat +97%
Contains less Saturated Fat -59.7%
Contains more Polyunsaturated fat +23.5%
Taco shells
36% 36% 28%
Saturated Fat: 7.105 g
Monounsaturated Fat: 6.935 g
Polyunsaturated fat: 5.495 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +97%
Contains less Saturated Fat -59.7%
Contains more Polyunsaturated fat +23.5%

Comparison summary table

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

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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.