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  6. Tortilla vs. Wafer

Tortilla vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between tortilla and wafer

  • Tortilla has more selenium, vitamin B1, folate, and vitamin B3; however, wafer is richer in copper, manganese, vitamin B2, magnesium, and zinc.
  • Wafer covers your daily copper needs 40% more than tortilla.
  • Wafer has 3 times less selenium than tortilla. Tortilla has 16.6µg of selenium, while wafer has 5.7µg.
  • Tortilla contains less saturated fat.

Specific food types used in this comparison are Tortilla, includes plain, and from mutton sandwich (Navajo) and Cookies, chocolate wafers.

Infographic

Tortilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Wafer
Wafer
5
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 +125.8%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +191.2%
Contains more MagnesiumMagnesium +178.9%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +353.9%
Contains more ZincZinc +240.6%
Contains more ManganeseManganese +159.7%
~equal in Iron ~4.01mg
~equal in Phosphorus ~132mg

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
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 B1Vitamin B1 +82.3%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +108.5%
Contains more Vitamin EVitamin E +278.9%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tortilla Wafer DV% diff.
Copper 0.102mg 0.463mg 40%
Polyunsaturated fat 0.391g 4.153g 25%
Fats 0.95g 14.2g 20%
Selenium 16.6µg 5.7µg 20%
Manganese 0.268mg 0.696mg 19%
Saturated fat 0.296g 4.241g 18%
Starch 43.02g 18%
Vitamin B1 0.37mg 0.203mg 14%
Folate 98µg 47µg 13%
Monounsaturated fat 0.185g 4.865g 12%
Vitamin B2 0.114mg 0.266mg 12%
Calories 237kcal 433kcal 10%
Vitamin B3 4.125mg 2.858mg 8%
Carbs 49.94g 72.7g 8%
Magnesium 19mg 53mg 8%
Zinc 0.32mg 1.09mg 7%
Vitamin B5 0.17mg 0.381mg 4%
Sodium 482mg 580mg 4%
Vitamin E 0.19mg 0.72mg 4%
Fiber 2.4g 3.4g 4%
Vitamin B12 0.09µg 4%
Calcium 70mg 31mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Potassium 105mg 210mg 3%
Iron 3.81mg 4.01mg 3%
Phosphorus 146mg 132mg 2%
Vitamin K 0.4µg 2.4µg 2%
Protein 7.28g 6.6g 1%
Cholesterol 2mg 1%
Vitamin B6 0.06mg 0.051mg 1%
Net carbs 47.54g 69.3g N/A
Sugar 2.75g 37.43g N/A
Vitamin A 3µg 0%
Tryptophan 0.06mg 0.096mg 0%
Threonine 0.182mg 0.22mg 0%
Isoleucine 0.286mg 0.261mg 0%
Leucine 0.53mg 0.447mg 0%
Lysine 0.157mg 0.281mg 0%
Methionine 0.122mg 0.105mg 0%
Phenylalanine 0.375mg 0.308mg 0%
Valine 0.326mg 0.323mg 0%
Histidine 0.165mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 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 +788%
Contains more FatsFats +1394.7%
Contains more CarbsCarbs +45.6%
~equal in Protein ~6.6g
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 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 -93%
Contains more Mono. FatMonounsaturated fat +2529.7%
Contains more Poly. FatPolyunsaturated fat +962.1%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.