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  6. Wafer vs. Tortilla

Wafer vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between wafer and tortilla

  • Wafer has more copper, manganese, vitamin B2, magnesium, and zinc; however, tortilla is richer in selenium, vitamin B1, folate, and vitamin B3.
  • Wafer covers your daily copper needs 40% more than tortilla.
  • Tortilla has 14 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while tortilla has 0.296g.

Specific food types used in this comparison are Cookies, chocolate wafers and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Wafer vs Tortilla 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
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +178.9%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +353.9%
Contains more ZincZinc +240.6%
Contains more ManganeseManganese +159.7%
Contains more CalciumCalcium +125.8%
Contains more PhosphorusPhosphorus +10.6%
Contains less SodiumSodium -16.9%
Contains more SeleniumSelenium +191.2%
~equal in Iron ~3.81mg

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
Wafer
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +278.9%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +82.3%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +108.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Tortilla DV% diff.
Copper 0.463mg 0.102mg 40%
Polyunsaturated fat 4.153g 0.391g 25%
Fats 14.2g 0.95g 20%
Selenium 5.7µg 16.6µg 20%
Manganese 0.696mg 0.268mg 19%
Saturated fat 4.241g 0.296g 18%
Starch 43.02g 18%
Vitamin B1 0.203mg 0.37mg 14%
Folate 47µg 98µg 13%
Monounsaturated fat 4.865g 0.185g 12%
Vitamin B2 0.266mg 0.114mg 12%
Calories 433kcal 237kcal 10%
Vitamin B3 2.858mg 4.125mg 8%
Carbs 72.7g 49.94g 8%
Magnesium 53mg 19mg 8%
Zinc 1.09mg 0.32mg 7%
Vitamin B5 0.381mg 0.17mg 4%
Sodium 580mg 482mg 4%
Vitamin E 0.72mg 0.19mg 4%
Fiber 3.4g 2.4g 4%
Vitamin B12 0.09µg 4%
Calcium 31mg 70mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Potassium 210mg 105mg 3%
Iron 4.01mg 3.81mg 3%
Phosphorus 132mg 146mg 2%
Vitamin K 2.4µg 0.4µg 2%
Protein 6.6g 7.28g 1%
Cholesterol 2mg 1%
Vitamin B6 0.051mg 0.06mg 1%
Net carbs 69.3g 47.54g N/A
Sugar 37.43g 2.75g N/A
Vitamin A 3µg 0%
Tryptophan 0.096mg 0.06mg 0%
Threonine 0.22mg 0.182mg 0%
Isoleucine 0.261mg 0.286mg 0%
Leucine 0.447mg 0.53mg 0%
Lysine 0.281mg 0.157mg 0%
Methionine 0.105mg 0.122mg 0%
Phenylalanine 0.308mg 0.375mg 0%
Valine 0.323mg 0.326mg 0%
Histidine 0.128mg 0.165mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more FatsFats +1394.7%
Contains more CarbsCarbs +45.6%
Contains more ProteinProtein +10.3%
Contains more WaterWater +788%
~equal in Other ~1.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +2529.7%
Contains more Poly. FatPolyunsaturated fat +962.1%
Contains less Sat. FatSaturated fat -93%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.