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  6. Tostada shells vs. Waffle

Tostada shells vs. Waffle — In-Depth Nutrition Comparison

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How are tostada shells and waffle different?

  • Tostada shells are higher in vitamin B6, magnesium, copper, and vitamin B1; however, waffle is richer in selenium, vitamin B2, calcium, and iron.
  • Daily need coverage for selenium for waffle is 80% higher.
  • Tostada shells contain 6 times more vitamin B6 than waffle. While tostada shells contain 0.363mg of vitamin B6, waffle contains only 0.056mg.
  • Waffle has less saturated fat.
  • Tostada shells have a lower glycemic index (49) than waffle (76).

Tostada shells, corn and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Tostada 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +49.1%
Contains more CopperCopper +138.7%
Contains more ZincZinc +80.9%
Contains more ManganeseManganese +37%
Contains more CalciumCalcium +235.5%
Contains more IronIron +51%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +2000%
~equal in Phosphorus ~190mg

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% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin B1Vitamin B1 +34.2%
Contains more Vitamin B6Vitamin B6 +548.2%
Contains more Vitamin B2Vitamin B2 +269.1%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +153.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tostada shells Waffle DV% diff.
Selenium 2.2µg 46.2µg 80%
Vitamin B6 0.363mg 0.056mg 24%
Starch 55.4g 23%
Cholesterol 69mg 23%
Fiber 5.8g 23%
Vitamin B2 0.094mg 0.347mg 19%
Saturated fat 7.011g 2.866g 19%
Calcium 76mg 255mg 18%
Fats 23.38g 14.1g 14%
Magnesium 76mg 19mg 14%
Folate 46µg 12%
Carbs 64.43g 32.9g 11%
Copper 0.148mg 0.062mg 10%
Vitamin B12 0.25µg 10%
Iron 1.53mg 2.31mg 10%
Polyunsaturated fat 8.285g 6.785g 10%
Monounsaturated fat 7.217g 3.521g 9%
Calories 474kcal 291kcal 9%
Vitamin B1 0.353mg 0.263mg 8%
Vitamin A 65µg 7%
Sodium 657mg 511mg 6%
Vitamin B5 0.191mg 0.485mg 6%
Zinc 1.23mg 0.68mg 5%
Manganese 0.363mg 0.265mg 4%
Protein 6.15g 7.9g 4%
Vitamin B3 1.553mg 2.073mg 3%
Phosphorus 203mg 190mg 2%
Potassium 237mg 159mg 2%
Vitamin C 0.4mg 0%
Net carbs 58.63g 32.9g N/A
Trans fat 0.163g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Waffle
Waffle
3
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 FatsFats +65.8%
Contains more CarbsCarbs +95.8%
Contains more ProteinProtein +28.5%
Contains more WaterWater +1165.1%
Contains more OtherOther +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +105%
Contains more Poly. FatPolyunsaturated fat +22.1%
Contains less Sat. FatSaturated fat -59.1%

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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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.