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 are 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.
| 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% |
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 B2Vitamin B2 | +232.5% |
| Contains more Vitamin B3Vitamin B3 | +53.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin AVitamin A | +70% |
| 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 D
~0µg
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:
6.41 g
Fats:
21.79 g
Carbs:
63.49 g
Water:
6.4 g
Other:
1.91 g
| Contains more CarbsCarbs | +14.5% |
| Contains more FatsFats | +53.5% |
| Contains more WaterWater | +42.2% |
~equal in
Protein
~6.41g
~equal in
Other
~1.91g
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
7.105 g
Monounsaturated Fat:
Mono. Fat
6.935 g
Polyunsaturated fat:
Poly. Fat
5.495 g
| Contains less Sat. FatSaturated Fat | -40.3% |
| Contains more Mono. FatMonounsaturated Fat | +42.5% |
| Contains more Poly. FatPolyunsaturated fat | +32.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 433kcal | 476kcal |
|
| Protein | 6.6g | 6.41g |
|
| Fats | 14.2g | 21.79g |
|
| Net carbs | 69.3g | 56.79g |
|
| Carbs | 72.7g | 63.49g |
|
| Cholesterol | 2mg | 0mg |
|
| Magnesium | 53mg | 83mg |
|
| Calcium | 31mg | 100mg |
|
| Potassium | 210mg | 231mg |
|
| Iron | 4.01mg | 1.64mg |
|
| Sugar | 37.43g | 1.5g |
|
| Fiber | 3.4g | 6.7g |
|
| Copper | 0.463mg | 0.113mg |
|
| Zinc | 1.09mg | 1.61mg |
|
| Starch | 54.94g |
|
|
| Phosphorus | 132mg | 233mg |
|
| Sodium | 580mg | 324mg |
|
| Vitamin A | 10IU | 17IU |
|
| Vitamin A | 3µg | 1µg |
|
| Vitamin E | 0.72mg | 0.69mg |
|
| Manganese | 0.696mg | 0.56mg |
|
| Selenium | 5.7µg | 4.8µg |
|
| Vitamin B1 | 0.203mg | 0.216mg |
|
| Vitamin B2 | 0.266mg | 0.08mg |
|
| Vitamin B3 | 2.858mg | 1.867mg |
|
| Vitamin B5 | 0.381mg |
|
|
| Vitamin B6 | 0.051mg | 0.203mg |
|
| Vitamin B12 | 0.09µg | 0µg |
|
| Vitamin K | 2.4µg | 8.6µg |
|
| Folate | 47µg | 69µg |
|
| Trans Fat | 0.172g |
|
|
| Choline | 14.3mg | 29.9mg |
|
| Saturated Fat | 4.241g | 7.105g |
|
| Monounsaturated Fat | 4.865g | 6.935g |
|
| Polyunsaturated fat | 4.153g | 5.495g |
|
| Tryptophan | 0.096mg | 0.04mg |
|
| Threonine | 0.22mg | 0.227mg |
|
| Isoleucine | 0.261mg | 0.22mg |
|
| Leucine | 0.447mg | 0.837mg |
|
| Lysine | 0.281mg | 0.197mg |
|
| Methionine | 0.105mg | 0.18mg |
|
| Phenylalanine | 0.308mg | 0.29mg |
|
| Valine | 0.323mg | 0.287mg |
|
| Histidine | 0.128mg | 0.167mg |
|
| Fructose | 0.1g |
|
|
| Omega-3 - EPA | 0.003g | 0g |
|
| Omega-3 - DHA | 0.002g | 0g |
|
| Omega-3 - ALA | 0.27g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.014g |
|
|
| Omega-6 - Eicosadienoic acid | 0.005g |
|
|
| Omega-6 - Linoleic acid | 5.097g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
20%
Minerals Daily Need Coverage Score
65%
49%
Comparison summary
Which food is lower in Saturated Fat?
Wafer is lower in Saturated Fat (difference - 2.864g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Taco shells is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Taco shells is lower in Sugar (difference - 35.93g)
Which food contains less Sodium?
Taco shells contains less Sodium (difference - 256mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.