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).

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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.

Tostada shells

Wonton wrappers

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.

Tostada shells

Wonton wrappers

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

All nutrients comparison - raw data values

Nutrient			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