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Tostada shells vs. Wonton wrappers — In-Depth Nutrition Comparison

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Significant differences between tostada shells and wonton wrappers

  • Tostada shells have more vitamin B6, phosphorus, fiber, and magnesium; however, wonton wrappers are richer in selenium, vitamin B3, iron, vitamin B2, and vitamin B1.
  • Wonton wrappers cover your daily selenium needs 47% more than tostada shells.
  • Wonton wrappers have 27 times less saturated fat than tostada shells. Tostada shells have 7.011g of saturated fat, while wonton wrappers have 0.263g.
  • Wonton wrappers have a higher glycemic index. The glycemic index of wonton wrappers is 81, while the glycemic index of tostada shells is 49.

Specific food types used in this comparison are Tostada shells, corn and Wonton wrappers (includes egg roll wrappers).

Infographic

Tostada shells vs Wonton wrappers 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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +61.7%
Contains more PotassiumPotassium +189%
Contains more ZincZinc +73.2%
Contains more PhosphorusPhosphorus +150.6%
Contains more IronIron +119.6%
Contains less SodiumSodium -12.9%
Contains more ManganeseManganese +75.8%
Contains more SeleniumSelenium +1181.8%
~equal in Copper ~0.147mg

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%
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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Contains more Vitamin B5Vitamin B5 +664%
Contains more Vitamin B6Vitamin B6 +1110%
Contains more Vitamin B1Vitamin B1 +47%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B3Vitamin B3 +249.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more FatsFats +1458.7%
Contains more CarbsCarbs +11.3%
Contains more OtherOther +36%
Contains more ProteinProtein +59.3%
Contains more WaterWater +767.5%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Contains more Mono. FatMonounsaturated fat +3601%
Contains more Poly. FatPolyunsaturated fat +1258.2%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tostada shells Wonton wrappers
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tostada shells Wonton wrappers DV% diff.
Polyunsaturated fat 8.285g 0.61g 51%
Selenium 2.2µg 28.2µg 47%
Fats 23.38g 1.5g 34%
Saturated fat 7.011g 0.263g 31%
Vitamin B6 0.363mg 0.03mg 26%
Vitamin B3 1.553mg 5.424mg 24%
Iron 1.53mg 3.36mg 23%
Starch 55.4g 23%
Folate 86µg 22%
Vitamin B2 0.094mg 0.378mg 22%
Monounsaturated fat 7.217g 0.195g 18%
Phosphorus 203mg 81mg 17%
Fiber 5.8g 1.8g 16%
Vitamin B1 0.353mg 0.519mg 14%
Magnesium 76mg 20mg 13%
Manganese 0.363mg 0.638mg 12%
Calories 474kcal 291kcal 9%
Protein 6.15g 9.8g 7%
Zinc 1.23mg 0.71mg 5%
Potassium 237mg 82mg 5%
Sodium 657mg 572mg 4%
Vitamin B5 0.191mg 0.025mg 3%
Calcium 76mg 47mg 3%
Cholesterol 9mg 3%
Carbs 64.43g 57.9g 2%
Vitamin B12 0.02µg 1%
Net carbs 58.63g 56.1g N/A
Copper 0.148mg 0.147mg 0%
Vitamin A 4µg 0%
Trans fat 0.163g N/A
Tryptophan 0.114mg 0%
Threonine 0.268mg 0%
Isoleucine 0.369mg 0%
Leucine 0.684mg 0%
Lysine 0.204mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.486mg 0%
Valine 0.417mg 0%
Histidine 0.209mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tostada shells Wonton wrappers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Tostada shells
30%
Wonton wrappers
Minerals Daily Need Coverage Score
47%
Tostada shells
58%
Wonton wrappers

Comparison summary

Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 85mg)
Which food is lower in Saturated fat?
Wonton wrappers
Wonton wrappers is lower in Saturated fat (difference - 6.748g)
Which food is richer in vitamins?
Wonton wrappers
Wonton wrappers is relatively richer in vitamins
Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Tostada shells
Tostada shells is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.