Wafer vs. Taco shells — In-Depth Nutrition Comparison

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What are the differences between wafer and taco shells?

Wafer is higher in copper, iron, and vitamin B2, yet taco shells are higher in phosphorus, fiber, vitamin B6, fats, and magnesium.
Wafer's daily need coverage for copper is 39% more.
Wafer has 3 times more vitamin B2 than taco shells. While wafer has 0.266mg of vitamin B2, taco shells have only 0.08mg.
The amount of sodium in taco shells is lower.

We used Cookies, chocolate wafers and Taco shells, baked types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Taco shells

Contains more IronIron	+144.5%
Contains more CopperCopper	+309.7%
Contains more ManganeseManganese	+24.3%
Contains more SeleniumSelenium	+18.8%

Contains more MagnesiumMagnesium	+56.6%
Contains more CalciumCalcium	+222.6%
Contains more ZincZinc	+47.7%
Contains more PhosphorusPhosphorus	+76.5%
Contains less SodiumSodium	-44.1%

~equal in Potassium ~231mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Taco shells

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B2Vitamin B2	+232.5%
Contains more Vitamin B3Vitamin B3	+53.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B6Vitamin B6	+298%
Contains more Vitamin KVitamin K	+258.3%
Contains more FolateFolate	+46.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.69mg

~equal in Vitamin B1 ~0.216mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.113mg	39%
Iron	4.01mg	1.64mg	30%
Omega-6 (Linoleic acid)		5.097g	30%
Starch		54.94g	23%
Omega-3 (ALA)		0.27g	17%
Phosphorus	132mg	233mg	14%
Vitamin B2	0.266mg	0.08mg	14%
Fiber	3.4g	6.7g	13%
Saturated fat	4.241g	7.105g	13%
Fats	14.2g	21.79g	12%
Vitamin B6	0.051mg	0.203mg	12%
Sodium	580mg	324mg	11%
Polyunsaturated fat	4.153g	5.495g	9%
Vitamin B5	0.381mg		8%
Magnesium	53mg	83mg	7%
Calcium	31mg	100mg	7%
Manganese	0.696mg	0.56mg	6%
Vitamin B3	2.858mg	1.867mg	6%
Folate	47µg	69µg	6%
Zinc	1.09mg	1.61mg	5%
Vitamin K	2.4µg	8.6µg	5%
Monounsaturated fat	4.865g	6.935g	5%
Vitamin B12	0.09µg	0µg	4%
Carbs	72.7g	63.49g	3%
Choline	14.3mg	29.9mg	3%
Caffeine	10mg	0mg	3%
Calories	433kcal	476kcal	2%
Selenium	5.7µg	4.8µg	2%
Cholesterol	2mg	0mg	1%
Potassium	210mg	231mg	1%
Vitamin B1	0.203mg	0.216mg	1%
Protein	6.6g	6.41g	0%
Protein per 100 calories	1.5g	1.3g	N/A
Calories per 10 g protein	656kcal	743kcal	N/A
Weight per 100 calories	23g	21g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.7	N/A
Net carbs	69.3g	56.79g	N/A
Sugar	37.43g	1.5g	N/A
Vitamin A	3µg	1µg	0%
Vitamin E	0.72mg	0.69mg	0%
Trans fat		0.172g	N/A
Tryptophan	0.096mg	0.04mg	0%
Threonine	0.22mg	0.227mg	0%
Isoleucine	0.261mg	0.22mg	0%
Leucine	0.447mg	0.837mg	0%
Lysine	0.281mg	0.197mg	0%
Methionine	0.105mg	0.18mg	0%
Phenylalanine	0.308mg	0.29mg	0%
Valine	0.323mg	0.287mg	0%
Histidine	0.128mg	0.167mg	0%
Fructose		0.1g	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A
Omega-6 (Gamma-linolenic acid)		0.014g	N/A
Omega-6 (Eicosadienoic acid)		0.005g	N/A