Wafer vs. Tortilla — In-Depth Nutrition Comparison

Compare

Important differences between wafer and tortillas

Wafer has more copper and iron; however, tortillas have more selenium, vitamin B1, phosphorus, fiber, folate, calcium, vitamin B6, and vitamin B3.
Tortillas' daily need coverage for selenium is 57% more.
Wafer has 2 times more copper than tortillas. Wafer has 0.463mg of copper, while tortillas have 0.266mg.

The food varieties used in the comparison are Cookies, chocolate wafers and Tortillas, ready-to-bake or -fry, whole wheat.

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

Tortilla

Contains more IronIron	+52.5%
Contains more CopperCopper	+74.1%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+60.4%
Contains more CalciumCalcium	+687.1%
Contains more PotassiumPotassium	+24.8%
Contains more ZincZinc	+76.1%
Contains more PhosphorusPhosphorus	+162.1%
Contains less SodiumSodium	-11.7%
Contains more SeleniumSelenium	+549.1%

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.

Wafer

Tortilla

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin EVitamin E	+25%
Contains more Vitamin B1Vitamin B1	+305.4%
Contains more Vitamin B3Vitamin B3	+70%
Contains more Vitamin B6Vitamin B6	+511.8%
Contains more Vitamin KVitamin K	+87.5%
Contains more FolateFolate	+193.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.289mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	37µg	57%
Vitamin B1	0.203mg	0.823mg	52%
Phosphorus	132mg	346mg	31%
Manganese	0.696mg		30%
Fiber	3.4g	9.8g	26%
Folate	47µg	138µg	23%
Copper	0.463mg	0.266mg	22%
Calcium	31mg	244mg	21%
Polyunsaturated fat	4.153g	0.992g	21%
Vitamin B6	0.051mg	0.312mg	20%
Iron	4.01mg	2.63mg	17%
Vitamin B3	2.858mg	4.858mg	13%
Carbs	72.7g	45.89g	9%
Magnesium	53mg	85mg	8%
Zinc	1.09mg	1.92mg	8%
Vitamin B5	0.381mg		8%
Fats	14.2g	9.76g	7%
Calories	433kcal	310kcal	6%
Protein	6.6g	9.76g	6%
Monounsaturated fat	4.865g	3.062g	5%
Vitamin B12	0.09µg	0µg	4%
Sodium	580mg	512mg	3%
Saturated fat	4.241g	4.878g	3%
Caffeine	10mg	0mg	3%
Potassium	210mg	262mg	2%
Vitamin B2	0.266mg	0.289mg	2%
Vitamin K	2.4µg	4.5µg	2%
Cholesterol	2mg	0mg	1%
Vitamin E	0.72mg	0.9mg	1%
Choline	14.3mg	20mg	1%
Protein per 100 calories	1.5g	3.1g	N/A
Calories per 10 g protein	656kcal	318kcal	N/A
Weight per 100 calories	23g	32g	N/A
Unsaturated / Saturated Fat ratio	2.1	0.83	N/A
Net carbs	69.3g	36.09g	N/A
Sugar	37.43g	2.44g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.129mg	0%
Threonine	0.22mg	0.312mg	0%
Isoleucine	0.261mg	0.353mg	0%
Leucine	0.447mg	0.671mg	0%
Lysine	0.281mg	0.37mg	0%
Methionine	0.105mg	0.163mg	0%
Phenylalanine	0.308mg	0.488mg	0%
Valine	0.323mg	0.444mg	0%
Histidine	0.128mg	0.255mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A