Wafer vs. Taco shells — In-Depth Nutrition Comparison

Compare

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, magnesium, and calcium.
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.

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.

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

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.

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%
Contains more CholineCholine	+109.1%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.69mg

~equal in Vitamin D ~0µg

~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%
Starch		54.94g	23%
Vitamin B2	0.266mg	0.08mg	14%
Phosphorus	132mg	233mg	14%
Fiber	3.4g	6.7g	13%
Saturated fat	4.241g	7.105g	13%
Vitamin B6	0.051mg	0.203mg	12%
Fats	14.2g	21.79g	12%
Sodium	580mg	324mg	11%
Polyunsaturated fat	4.153g	5.495g	9%
Vitamin B5	0.381mg		8%
Calcium	31mg	100mg	7%
Magnesium	53mg	83mg	7%
Folate	47µg	69µg	6%
Manganese	0.696mg	0.56mg	6%
Vitamin B3	2.858mg	1.867mg	6%
Monounsaturated fat	4.865g	6.935g	5%
Zinc	1.09mg	1.61mg	5%
Vitamin K	2.4µg	8.6µg	5%
Vitamin B12	0.09µg	0µg	4%
Carbs	72.7g	63.49g	3%
Caffeine	10mg	0mg	3%
Choline	14.3mg	29.9mg	3%
Calories	433kcal	476kcal	2%
Selenium	5.7µg	4.8µg	2%
Potassium	210mg	231mg	1%
Cholesterol	2mg	0mg	1%
Vitamin B1	0.203mg	0.216mg	1%
Protein	6.6g	6.41g	0%
Net carbs	69.3g	56.79g	N/A
Sugar	37.43g	1.5g	N/A
Vitamin E	0.72mg	0.69mg	0%
Vitamin A	3µg	1µg	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-3 - ALA		0.27g	N/A
Omega-6 - Gamma-linoleic acid		0.014g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		5.097g	N/A