Tostada shells vs. Wafer — In-Depth Nutrition Comparison
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How are tostada shells and wafer different?
- Tostada shells are higher in vitamin B6, vitamin B1, phosphorus, and fiber; however, wafer is richer in copper, iron, manganese, vitamin B2, and vitamin B3.
- Daily need coverage for copper for wafer is 35% higher.
- Tostada shells contain 7 times more vitamin B6 than wafer. While tostada shells contain 0.363mg of vitamin B6, wafer contains only 0.051mg.
- Wafer has less saturated fat.
- Tostada shells have a lower glycemic index (49) than wafer (61).
Tostada shells, corn and Cookies, chocolate wafers are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +43.4% |
| Contains more CalciumCalcium | +145.2% |
| Contains more PotassiumPotassium | +12.9% |
| Contains more ZincZinc | +12.8% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains more IronIron | +162.1% |
| Contains more CopperCopper | +212.8% |
| Contains less SodiumSodium | -11.7% |
| Contains more ManganeseManganese | +91.7% |
| Contains more SeleniumSelenium | +159.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +73.9% |
| Contains more Vitamin B6Vitamin B6 | +611.8% |
| Contains more Vitamin B2Vitamin B2 | +183% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin B5Vitamin B5 | +99.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.148mg | 0.463mg | 35% |
| Iron | 1.53mg | 4.01mg | 31% |
| Polyunsaturated fat | 8.285g | 4.153g | 28% |
| Vitamin B6 | 0.363mg | 0.051mg | 24% |
| Starch | 55.4g | 23% | |
| Fats | 23.38g | 14.2g | 14% |
| Manganese | 0.363mg | 0.696mg | 14% |
| Vitamin B2 | 0.094mg | 0.266mg | 13% |
| Saturated fat | 7.011g | 4.241g | 13% |
| Vitamin B1 | 0.353mg | 0.203mg | 13% |
| Folate | 47µg | 12% | |
| Fiber | 5.8g | 3.4g | 10% |
| Phosphorus | 203mg | 132mg | 10% |
| Vitamin B3 | 1.553mg | 2.858mg | 8% |
| Monounsaturated fat | 7.217g | 4.865g | 6% |
| Selenium | 2.2µg | 5.7µg | 6% |
| Magnesium | 76mg | 53mg | 5% |
| Calcium | 76mg | 31mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B5 | 0.191mg | 0.381mg | 4% |
| Vitamin B12 | 0.09µg | 4% | |
| Sodium | 657mg | 580mg | 3% |
| Carbs | 64.43g | 72.7g | 3% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calories | 474kcal | 433kcal | 2% |
| Protein | 6.15g | 6.6g | 1% |
| Zinc | 1.23mg | 1.09mg | 1% |
| Potassium | 237mg | 210mg | 1% |
| Cholesterol | 2mg | 1% | |
| Net carbs | 58.63g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.163g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.124g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
23.38 g
Carbs:
64.43 g
Water:
3.32 g
Other:
2.72 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more FatsFats | +64.6% |
| Contains more OtherOther | +36% |
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +35.5% |
~equal in
Protein
~6.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.011 g
Monounsaturated fat:
Mono. Fat
7.217 g
Polyunsaturated fat:
Poly. Fat
8.285 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains more Mono. FatMonounsaturated fat | +48.3% |
| Contains more Poly. FatPolyunsaturated fat | +99.5% |
| Contains less Sat. FatSaturated fat | -39.5% |
