Wafer vs. Tortilla — In-Depth Nutrition Comparison
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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.
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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 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.
| 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% |
| Contains more CholineCholine | +39.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +45.5% |
| Contains more CarbsCarbs | +58.4% |
| Contains more ProteinProtein | +47.9% |
| Contains more WaterWater | +570% |
| Contains more OtherOther | +122% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.1% |
| Contains more Mono. FatMonounsaturated fat | +58.9% |
| Contains more Poly. FatPolyunsaturated fat | +318.6% |
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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| Lower in Saturated fat |
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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 Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Polyunsaturated fat | 4.153g | 0.992g | 21% |
| Calcium | 31mg | 244mg | 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% |
| Vitamin B5 | 0.381mg | 8% | |
| Magnesium | 53mg | 85mg | 8% |
| Zinc | 1.09mg | 1.92mg | 8% |
| Fats | 14.2g | 9.76g | 7% |
| Protein | 6.6g | 9.76g | 6% |
| Calories | 433kcal | 310kcal | 6% |
| Monounsaturated fat | 4.865g | 3.062g | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Sodium | 580mg | 512mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Saturated fat | 4.241g | 4.878g | 3% |
| Vitamin B2 | 0.266mg | 0.289mg | 2% |
| Potassium | 210mg | 262mg | 2% |
| Vitamin K | 2.4µg | 4.5µg | 2% |
| Vitamin E | 0.72mg | 0.9mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 20mg | 1% |
| 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 |
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%
45%
Minerals Daily Need Coverage Score
65%
81%
Comparison summary
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 0.637g)
Which food is lower in Cholesterol?
Tortilla is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tortilla is lower in Sugar (difference - 34.99g)
Which food contains less Sodium?
Tortilla contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Tortilla is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Tortilla is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.