Wafer vs. Taco salad — In-Depth Nutrition Comparison
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Significant differences between wafer and taco salad
- Wafer has more copper, iron, manganese, vitamin B1, vitamin B3, phosphorus, and vitamin B2; however, taco salad is richer in vitamin B12.
- Wafer covers your daily copper needs 39% more than taco salad.
- Taco salad has 4 times less manganese than wafer. Wafer has 0.696mg of manganese, while taco salad has 0.167mg.
- Taco salad contains less sodium.
Specific food types used in this comparison are Cookies, chocolate wafers and Fast foods, taco salad.
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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 | +103.8% |
| Contains more IronIron | +248.7% |
| Contains more CopperCopper | +309.7% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains more ManganeseManganese | +316.8% |
| Contains more SeleniumSelenium | +159.1% |
| Contains more CalciumCalcium | +212.9% |
| Contains more ZincZinc | +24.8% |
| Contains less SodiumSodium | -33.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +306% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B3Vitamin B3 | +130.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +11.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +78.5% |
| Contains more Vitamin B6Vitamin B6 | +115.7% |
| Contains more Vitamin B12Vitamin B12 | +255.6% |
| Contains more CholineCholine | +62.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
6.68 g
Fats:
7.46 g
Carbs:
11.91 g
Water:
72.35 g
Other:
1.6 g
| Contains more FatsFats | +90.3% |
| Contains more CarbsCarbs | +510.4% |
| Contains more OtherOther | +25% |
| Contains more WaterWater | +1507.8% |
~equal in
Protein
~6.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
3.446 g
Monounsaturated fat:
Mono. Fat
2.606 g
Polyunsaturated fat:
Poly. Fat
0.883 g
| Contains more Mono. FatMonounsaturated fat | +86.7% |
| Contains more Poly. FatPolyunsaturated fat | +370.3% |
| Contains less Sat. FatSaturated fat | -18.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.463mg | 0.113mg | 39% |
| Iron | 4.01mg | 1.15mg | 36% |
| Manganese | 0.696mg | 0.167mg | 23% |
| Polyunsaturated fat | 4.153g | 0.883g | 22% |
| Carbs | 72.7g | 11.91g | 20% |
| Calories | 433kcal | 141kcal | 15% |
| Fiber | 3.4g | 14% | |
| Vitamin B1 | 0.203mg | 0.05mg | 13% |
| Fats | 14.2g | 7.46g | 10% |
| Vitamin B12 | 0.09µg | 0.32µg | 10% |
| Vitamin B3 | 2.858mg | 1.24mg | 10% |
| Phosphorus | 132mg | 72mg | 9% |
| Sodium | 580mg | 385mg | 8% |
| Vitamin B2 | 0.266mg | 0.18mg | 7% |
| Calcium | 31mg | 97mg | 7% |
| Cholesterol | 2mg | 22mg | 7% |
| Selenium | 5.7µg | 2.2µg | 6% |
| Magnesium | 53mg | 26mg | 6% |
| Monounsaturated fat | 4.865g | 2.606g | 6% |
| Vitamin B5 | 0.381mg | 0.68mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B6 | 0.051mg | 0.11mg | 5% |
| Saturated fat | 4.241g | 3.446g | 4% |
| Caffeine | 10mg | 3% | |
| Zinc | 1.09mg | 1.36mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Choline | 14.3mg | 23.3mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 47µg | 42µg | 1% |
| Protein | 6.6g | 6.68g | 0% |
| Net carbs | 69.3g | 11.91g | N/A |
| Potassium | 210mg | 210mg | 0% |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0.075mg | 0% |
| Threonine | 0.22mg | 0.254mg | 0% |
| Isoleucine | 0.261mg | 0.311mg | 0% |
| Leucine | 0.447mg | 0.549mg | 0% |
| Lysine | 0.281mg | 0.486mg | 0% |
| Methionine | 0.105mg | 0.145mg | 0% |
| Phenylalanine | 0.308mg | 0.277mg | 0% |
| Valine | 0.323mg | 0.343mg | 0% |
| Histidine | 0.128mg | 0.201mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
18%
Minerals Daily Need Coverage Score
65%
30%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Taco salad is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Taco salad contains less Sodium (difference - 195mg)
Which food is lower in Saturated fat?
Taco salad is lower in Saturated fat (difference - 0.795g)
Which food is lower in glycemic index?
Taco salad is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.